MobTown CrossFit – CrossFit
Warm-Up
Warm-Up Cleans (No Measure)
200 Meter Run
2 Rounds
5 Deadlifts (45/35)
5 Hang Power Cleans (45/35)
5 Front Squats (45/35)
5 Push Press (45/35)
5 Elbow Rotations (each arm)
5 Burpees
Metcon
Metcon (Time)
Teams of 3
50-40-30-20-10
Deadlift (115/75)
Hang power clean
Jerk
Every 1:00 on the minute all team members complete 3 burpees
RX+ 135/95
Scaled 95/65
1 work at a time.
After Party
Power Snatch
Stimulus
Percentages based on 1RM Snatch:
Set 1 – 5 Power Snatches (65%) of 1RM Snatch
Set 2 – 4 Power Snatches (70%) of 1RM Snatch
Set 3 – 3 Power Snatches (75%) of 1RM Snatch
Set 4 – 2 Power Snatches (80%) of 1RM Snatch
Set 5 – 1 Power Snatch (85%) of 1RM Snatch
– Reps do not need to be unbroken