MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Soldier Kicks
Toe Walk
Heel Walk
Bear Crawl
Side Shuffle
Karaoke
High Knees
Butt Kickers
Burpee Broad Jump
Metcon
Metcon (Time)
For Time 30 Minute Cap
Teams of 3 (Relay Style)
600 Meter Medball carry as team
then,
2 Rounds
60 Wallballs (20 each)
30 Power Cleans 115/65 (10 each)
30 Push Jerks 115/65 (10 each)
30 Pullups (10 each)
60 KB Swings 53/35 (20 each)
then,
600 Meter KB Farmer’s carry as team 53/35
Relay style
First athlete will complete 20 Wallballs then tag partner.. once 2nd athlete is done they will tag the 3rd. this will be done 3 times for each movement before moving on.