MobTown CrossFit – CrossFit


Warm-up (No Measure)


3 minute Row, increasing pace each minute (light, moderate, challenging)

2 Rounds of Gymnastic Complex:

3 Strict Pull Ups

6 Kip Swings

9 Push Ups

12 Air Squats

15 PVC Pass Throughs

Snatch Barbell Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Hang Muscle Snatch

5 Front Squats

5 Hang Squat Snatch
Move through the warm up with a purpose. Make sure your shoulders are warmed up ready to go!


2 min Max Strict HSPU (AMRAP – Reps)

You have 2 minutes to get as many strict HSPUs as possible.
5 minute running clock…0-2 HSPUS, 2-3 rest, 4-5 Pull ups

2 Min Max Strict Pull Ups (AMRAP – Reps)

You have 2 minutes to get as many strict pull ups as possible.


Metcon (Time)

5 Rounds for Time:

21 Wallballs (20/14)

12 Power Snatch (95/65)

15 Box Jumps (24/20)

12 Toes to Bar
25 minute time cap

See if you can complete each movement in 2-3 quick sets.

Scale for today for our athletes who are unable to Snatch:

18- DB Snatch or 18 KB Swing