MobTown CrossFit – CrossFit

Monster Warm Up (No Measure)

Warm-Up with Coach

then

w/ a Barbell:

5 Good Morning

5 Back Squat

5/5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Stiff Legged Deadlifts

5 High Hang Squat Cleans

Metcon (Time)

with a partner, both complete:

5 Rounds for time

50 Double Unders

50 ft OH Walking Lunges (55/35)

scaled option:

50 Single Unders

50 ft OH Walking Lunges (35/20)

Rx+:

50 Double Unders

50 ft OH Walking Lunges (55/35)

400m Run

Jump rope reps don’t need to be synchronized but you can not move on until your partner has finished. Lunges must be synchronized with knees touching the mat at the same time.

Rest 5 mins then…

Metcon (No Measure)

Establish a 1 rep heavy for each complex:

1 Snatch + 1 Hang Snatch

1 Clean + 1 Hang Clean
Snatch is 1 complex and Clean is another. Both partners should establish the Snatch heavy before moving on to the Clean.

Score each separate complex below

1 Snatch + 1 Hang Snatch

Any style is allowed for either lift. Must be unbroken. Barbell may only tap the ground in between.

1 Clean + 1 Hang Clean

Any style is allowed for either lift. Must be unbroken. Barbell may only tap the ground in between.