MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Banded Shoulder Distraction – 1:00/side

2. Banded Triceps Stretch – 1:00/side

3. Barbell Forearm Smash – 1:00/side

Lower Body

1. Couch Stretch – 1:00/side

2. Pigeon Stretch – 1:00/side

3. Calf Stretch on Post – 1:00/side


2-3 Sets

15 Calorie Bike

15 Glute Bridges

15 Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Barbell Forearm Smash

Banded Triceps Stretch

Couch Stretch

Banded Shoulder Distraction

Pigeon Pose

Glute Bridges


Metcon (Time)

“New Level”

For Time:

800m Partner Run

42 Snatches (95/65 lb)

800m Partner Run

42 Clean & Jerks (95/65 lb)

800m Partner Run

42 Thrusters (95/65)

Rx+ (135 / 95 lb)


1. The 800m run are run together and can be the place where we decide that we want to lean into this workout. This decision alone can easily be a :30s swing for each of the runs.

2. The singles on the snatches and clean and jerks should be steady with less than 3 seconds between reps at most. With 42 total reps between the snatches and clean and jerks, if we rest an extra 3 seconds longer than planned that adds over 2 minutes to the workout.

3. The thrusters at the end need to be where we sell out a little to finish strong.


– Steady singles is the key here.

– We know how Isabelle and Grace feel, so with 9 less reps, we can be aggressive with getting back on the bar for each rep.


– This will be uncomfortable, but we want to hold on for a few reps more than we think we can each set.

– We should be getting this done in about 3 sets or less.

– Breaks here can add up quick with this movement and at this stage of the workout, be aware.