MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Barbell Forearm Smash – 1:00/side

2. Wall Pec Stretch – 1:00/side

3. Banded Shoulder Distraction – 1:00/side

Lower Body

1. Kettlebell Calf Smash – 1:00/side

2. Kettlebell Squat Hold – 1:00

3. Pigeon Stretch – 1:00/side


3 Rounds for Quality:

100m Row

10 Russian Kettlebell Swings

30′ Walking Lunge


Barbell Forearm Smash

Wall Pec Stretch

Banded Shoulder Distraction

Kettlebell Squat Hold

Pigeon Stretch


Metcon (Time)

“Double Check”

On the 4:00 x 5 Rounds:

50 Double-Unders (100 singles)

20/15 Calorie Row

10 Front Squats (115/85)

Rx+ – 155/105
Score is your slowest round.


– Threshold

– Moderate load on the front squat barbell. 21+ reps unbroken when fresh.

– Score is our slowest round, placing our focus on consistency across all five rounds.

– Aim is to be working for the range of 2:00-2:45 across all rounds, affording us (at a mimumum) over a minute of rest.


Metcon (Time)

Squat Snatch for time
15 minute time cap

All percentages based on 1RM Snatch:

5 Squat Snatches (60%), of 1RM Squat Snatch

Rest 1:00

5 Squat Snatches (65%), Rest 1:00

5 Squat Snatches (70%), Rest 1:00

5 Squat Snatches (75%), Rest 1:00

5 Squat Snatches (80%)

– Building stamina through 25 total squat snatches.

– Score is total time, to include the mandatory rest between weights.

– Reps do not need to be unbroken, which may look like sets in the early front set(s), and steady singles in the back.

– Focus is physical, but also mental. We need to know ourselves and how to manage our reps on a smart level to find our best time.