MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

1:00 Run

1:00 Row

1:00 Bike

**2. Workout Prep**

– @Workout Pace –

20 Sec. Row

4 Burpees

20 sec. bike


**3. Strength Prep**

– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:

2 sets (Empty Bar)

1 Clean Deadlift

1 Hang Power Clean

1 Front Squat

1 Jerk Dip

1 Push Jerk or Split Jerk

– Into complex –


C & F: Metcon (AMRAP – Reps)

15 min AMRAP


Row (calories)


Assault Bike (calories)
Score will be total reps. If you finish all of the 2s, your score will be 6. If you finish the 10s you score will be 90.


Deadlift to mid thigh + Pause Clean (pause in recieve for 3 seconds) + Clean + Jerk Dip + Jerk

3 sets

Set 1 – 65% of 1RM Clean

Set 2 -70%

Set 3 – 75%

If you are sore from Murph, you can use this time to stretch and roll out instead of lifting.

Accessory Work

Metcon (No Measure)

3 rounds:

20 Glute Bridges (Weighted if you can)

15 Bulgarian Split Squats (each side)

10 Birddogs (each side)
Weighted Glute Bridge