MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Run (easy pace)
-into-
3 rounds
3 Scap pull-ups
3 Push Ups
3 Box Step-ups (each side)
3 Muscle Snatch (empty Bar)
3 Snatch Push Press (empty Bar)
3 Overhead Squats (empty Bar)
3 Squat Snatch (empty Bar)
-into-
2:00 Build up to Snatch Weight
**2. Workout Prep**
1 set
50m Run (workout pace)
4 Box Jump Overs
2 Squat Snatches (workout weight)
1 Muscle Up or 2 Burpee Pull Ups
Metcon
COMP: Metcon (Time)
200m Run
30 Box Jump Overs (24/20)
200m Run
20 Squat Snatch (115/85)
200m Run
10 Muscle Ups or 15 Burpee Pull-Ups
200m Run
20 Squat Snatch (115/85)
200m Run
30 Box Jump Overs (24/20)
200m Run
Target time: 14-16 minutes
Time cap: 25 minutes
FIT: Metcon (Time)
200m Run
30 Box Jump Overs (20/16)
200m Run
20 Squat Snatch (95/65)
200m Run
10 Bar Muscle Ups or 15 Burpee Pull-Ups
200m Run
20 Squat Snatch (95/65)
200m Run
30 Box Jump Overs (20/16)
200m Run
Target time: 14-16 minutes
Time cap: 25 minutes