MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
30-sec single unders
5 dynamic squat stretch
3 sky reacher squats (each side)
3 Up downs
3 muscle snatch + 2 power snatch + 1 squat snatch
-into-
6 min to build to working snatch weight for WOD
**2. Workout Prep**
1 set
1 Squat Snatch (At workout weight)
2 Burpee Over Bar
10 Double Unders
Metcon
COMP: Metcon (Time)
Every 2:30 (10 sets)
1 Squat Snatch (155/105)
10 Burpees over bar
30 Double Unders
Target time each set: 75-90 seconds
Time cap each set: 2 minutes
Score is your slowest round’s time.
A power snatch is not RX, it is scaled. You must break parallel for it to be considered Rx.
FIT: Metcon (Time)
Every 2:30 (10 sets)
1 Power or Squat Snatch (115/75)
8 Burpees over bar
30 Single Unders
Target time each set: 75-90 seconds
Time cap each set: 2 minutes
Score is your slowest round’s time.