MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
350m Run/400m Row/.5k AB (choose one)
Cradle Stretch
5 Burpees
Walking Lunges w/ Twist
5 x 1 1/4 Air Squats
Walking Spiderman
:30 hold in BOTS
Side Shuffle (down & back)
10 push ups
Karaoke (down & back)
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
5 Rounds (30 Minute Cap):
350 Meter Run (together)
60 Double-Unders
40 Pull-Ups
20 Power Cleans
Round 1: 95/75
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115