MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

10 min AMRAP

1 min assault bike

5 Burpees

5 Kip Swings + 1 Strict Pull Up

5 Power Snatches (empty bar – build across sets)

**2. Workout Prep**

1 set (each)

20 sec. Assault Bike

5 Pull Ups

1 Power Snatch (at workout weight)


5 Minute Strict Pull Ups

Break up sets however you like. The goal is to get as many strict pull ups in 5 minutes as possible.


COMP: Metcon (Time)

For Time:


Power Snatch (155/105)

Burpee Box Jump Overs (30/24)
You will have time towards the end of class to do your accessory work!

Rx+ – Quarterfinals weight was (185/135)…

Target time: 5-7 minutes

Time cap: 9 minutes

FIT: Metcon (Time)


Power Snatch (115/75)

Burpee Box Jump Overs (24/20)
can be box step overs.

Accessory Work

Metcon (No Measure)

3 Rounds

20 GHD Hip Extensions

10 KB Step back Lunges (each side) (Hold KB in Goblet position)

10 KB Squats (Hold in the Goblet position)

* Start with a medium weight KB and add weight if you feel comfortable.