MobTown CrossFit – CrossFit
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min assault bike
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)
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.
Metcon (No Measure)
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.