MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP

1 min row (30-sec easy/30-sec mod)

5 box steps ups (each side)

20 plate hops

5 scap pull-ups

10 PVC around the worlds

10 PVC Pass Throughs

**2. Workout Prep**

1 set

30-second row (workout pace)

5 Box Jumps (Step down)

5 Pull-Ups

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

500/400m Row

25 Box Jumps (24/20)

5-10-15-20-25….

Pullups

*Row equal to 4 reps (1 rep =125m males / 1 rep =100m females)
Can Sub 30/21 Cal Assault Bike

FIT: Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

400/300m Row

20 Box Jumps (20/16)

4-8-12-16-20….

Pullups

Can Sub 24/18 Cal Assault Bike
*Row equal to 4 reps (1 rep =125m males / 1 rep =100m females)

If needed:

Ring Rows – 5 -10-15-20…

Weightlifting

Power Snatch (5 x 3)

Set 1 – 45% of 1RM Power Snatch

Set 2 – 50%

Set 3 – 55%

Set 4 – 60%

Set 5 – 65%

* Rest 90 seconds between *