MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Warmup or Banded 7’s
-into-
3 sets (empty bar)
30 second Single Unders
5 Snatch Deadlifts
5 Snatch High Pulls
5 High Hang Muscle Snatch
5 Snatch Push Press
DOUBLE UNDER CHALLENGE
5 Minute AMRAP
**2. Workout Prep**
3 sets (Practice smooth transitions and laying the Jump rope down every time)
10 Double Unders
3 Power Snatch
– rest 30 seconds between sets –
Metcon
COMP: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
OG!!! The first ever CrossFit Open Workout!
FIT: Metcon (AMRAP – Reps)
10:00 Amrap
30 Double Unders
15 Power Snatch (55/45)
BURN: Metcon (AMRAP – Reps)
10:00 Amrap
30 Single Unders
15 Power Snatch (55/45) OR 16 ALT DB Snatch (35/20)
Accessory Work
ROMWOD (No Measure)
ROMWOD
DO IT, YOU NEED AND DESERVE IT!