Announcements

Don’t forget to sign up for the Open!
https://open.crossfit.com/english

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Rowling

* 2000 meters for time split between two partners.

Metcon

Metcon (Time)

On the Minute x 20

Odd: Movement 1

Even: Movement 2

Practice Option 1:

On the Minute x 20

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

On the Minute x 20

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees