MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Minute
Easy Row
Spidermans
Alternating Side Lunges
:45 Seconds
Moderate Row
Mountain Climbers
Side Shuffles
:30 Seconds
Faster Row
Straight Arm Burpees (No Chest Contact)
Shuttle Runs
Weightlifting
Front Squat (1-1-1-1-1)
In 15 minutes establish a 1 RM Front Squat.
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
AMRAP 4:
21/15 Calorie Row
15 Burpees over the rower
Max 10 Meter Shuttle Runs In Time Remaining
Rest 3 Minutes Between
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.