MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. PVC Pass Throughs – 1:00

2. Banded Shoulder Distraction – 1:00/side

3. Barbell Forearm Smash

Lower Body

1. Banded Hamstring Distraction – 1:00/side

2. Bottom Squat Hold – 0:30

3. Frog Stretch – 0:30


7 Minutes for Quality:

10 Air Squats

30 ft. Duck Walk

10 Down Dog to Push-Ups

150m Row


Metcon (Time)

On The 0:00…

5 Rounds:

20/15 Calorie Row

10 Thrusters (95/65)

Rx+ 115 / 85 lb

*Note: The second part of this workout starts immediately at the finish of the 5th round.

– Conditioning Category: Threshold

– Choose a weight we could cycle for 15+ reps unbroken when fresh.

– We are looking for the first round to be compeleted unbroken, with at most a single break on each round thereafter.

Metcon (Weight)

Until the 15:00…Thruster Complex

In the time remaining after finishing the first half, build to a Heavy Complex:

3 Front Squats

1 Jerk

– With the time remaining until the 15:00 cap, athletes can take as many attempts as desired to build to the heavy complex.

– In the history of the Open, we have seen similar formats, testing our technique under duress.

– Barbells come from the ground, and athletes are allowed to squat clean the first rep, counting as the first front squat in the complex.

– On the jerk, athletes choice. Push or Split.

After Party

Metcon (Weight)

Body Armor

3 Giant Sets:

7 Barbell Bench Press

14 Double Dumbbell Bent Over Row

28 Banded Pull-Aparts

Rest 2:00 between sets
Score will be your bench press weight