MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

6 min AMRAP

1 min assault bike (3-4 high effort – coast to maintenance speed for the remainder)

7 GHD’s to parallel (focus on leg extension – hands stay by legs)

7 Power Cleans (empty bar)

7 Shoulder to Overhead (empty bar)


6 mins

Build to Clean and Jerk weight for the workout

**2. Workout Prep**

1 set

5 GHD’s (full)

1 Clean and Jerk (Workout weight)

20-second Bike (workout pace)


COMP: Metcon (Time)

5 sets (each)

20 GHD’s

3 Clean and Jerks (155/105)

15/12 Calorie Assault Bike

3 Clean and Jerks (155/105)
-goal time is 3-4 minutes per round

– time cap of 5 minutes per round

-Rest 1:1 between sets

If it takes you 3:30 to finish a round, you rest 3:30

Can sub 250/200m Row

FIT: Metcon (Time)

5 Rounds

20 Abmat Sit Ups

5 Power Clean and Jerk (115/75)

10/8 Calorie Assault Bike

5 Power Clean and Jerk (115/75)
-Rest 1:1 between sets-

Can sub 200/160m Row

After Party

Metcon (No Measure)

Accumulate 3 minutes total of each:

– Squat Hold

– Pull Up Dead Hang