MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
10 Banded Pass Throughs
5 Wall Ball Thrusters
8 Alternating V-Ups
3 Clean Pull + 3 Power Clean + 3 Push Jerks (empty bar)
2. Workout Prep
3 sets:
4 Wall Balls
3 Toes to Bar
2 Clean and Jerks (build in weight)
Metcon
COMP: Metcon (2 Rounds for time)
Every 12:00 (2 sets)
3 rounds
24 Wall Balls (20/14)
12 Toes to Bar
6 Clean and Jerks (135/95)
Target time each set: 5-7:00
Time cap each set: 9:00
This workout is a moderate-to-high intensity interval piece with a mix of conditioning, gymnastics, and weightlifting. The goal is to complete each 3-round section efficiently while maintaining consistency across both sets. The 12-minute window gives you time to recover, but pacing will be key to avoid redlining.
FIT: Metcon (2 Rounds for time)
Every 12:00 (2 sets)
3 rounds
20 Wall Balls (14/10)
10 Toes to Bar
5 Clean and Jerks (115/85)
Target time each set: 5-7:00
Time cap each set: 9:00
This workout is a moderate-to-high intensity interval piece with a mix of conditioning, gymnastics, and weightlifting. The goal is to complete each 3-round section efficiently while maintaining consistency across both sets. The 12-minute window gives you time to recover, but pacing will be key to avoid redlining.
BURN: Metcon (2 Rounds for time)
Every 12:00 (2 sets)
3 rounds
15 Wall Ball Thrusters (light)
10 Hanging Knee Raises
5 Dumbbell Clean and Jerks (light)
Weightlifting
Metcon (Checkmark)
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-Rest 2 minutes between rounds-