Announcements
November is the month for giving thanks, so let’s give thanks for our favorite post-WOD beer-verage: you guessed it….BEER! On Friday, November 16, 2018 at 5:30 p.m., we will be celebrating Thanksgiving early with a special WOD and post-WOD beer sampling.
Bring a six pack of your favorite beer to share, and a snack for passing around as well. Pretzels, cups and enthusiasm will be provided.
Come and workout or just come and sample, either way, let’s get together and give thanks!
MobTown CrossFit – CrossFit
Metcon
Warm-up
Warm-up (No Measure)
200 Meter Run
Partner Warm up
Lunges
Crab Walk
Toe Walk
Heel Walk
Side Shuffle (down & back)
Karaoke (down & back)
High Knees
Butt Kickers
Metcon (AMRAP – Reps)
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 200 meters. The cycle repeats until each partner has completed eight 200 meter sprints and completed 2 rounds of all four of the movements.
Movements:
Thrusters (45/35 lb)
KB Swings (53/35 lb)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)
Scoring:
A team’s score will be determined by the number of reps they complete of the four movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds they finish behind the first team.