MobTown CrossFit – CrossFit


Warm-up (No Measure)

200 Meter Run

Soldier Kicks

Toe Walk

Heel Walk

Bear Crawl

Side Shuffle


High Knees

Butt Kickers

Burpee Broad Jump


Metcon (Time)

For Time 30 Minute Cap

Teams of 3 (Relay Style)

600 Meter Medball carry as team


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)


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.