MobTown CrossFit – CrossFit

Warm-up (No Measure)

PE Class style warm up as a group with Coach

Run or row 400m

Ankle Mobility

Achilles Mobility

Hip Mobility

Shoulder Mobility

Side Shuffle

Shuttle Run


Back Peddle

Pickin’ Peas

Mountain Climbers

4 count Jumping Jacks

Barbell Warm-up

Clean & Cleaner (No Measure)

10 min time cap with your partner

First 5 mins:

Find a 1RM Power Clean

Then 5 mins:

Find a 1 RM Squat Clean

Who’s that girl? It’s Jess! (Time)

With a partner complete for time:

800m Row (each)

50 KB Thrusters single arm

600m Run (each)

75 KB Snatches

500m Row (each)

100 KB Clean & Jerks

40 synchro walking lunges (just BW)

Split DB reps as needed. Both must do full cardio piece. Only Run can be done together. Synchro lunges = standing tall together at top w/ hip, knee & ankle extended and both with same knee touching mat together.

Rx: 35/26

Rx+: 53/35

Power Clean

Score your 1RM Power Clean here

Squat Clean

Score your 1RM Squat Clean here

400m Ski max effort (Time)

1 attempt at a max effort ski