MobTown CrossFit – CrossFit
Warm-up
Line Drills (No Measure)
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Cradle Stretch
Walking Spidermans
Inchworms
Toe Walk
Heel Walk
Side Shuffle (both sides)
Carioca (both sides)
High Knees
Butt Kickers
Metcon
Metcon (3 Rounds for reps)
2 Person Teams
Only one athlete working at a time.
8 Minute AMRAP Ladder
2 Power Snatches 95/65
2 Toes To Bar
4 Power Snatches
4 Toes To Bar
…
Continue adding 2 reps each round.
Divide work as needed.
Rest 2 minutes
8 Minute AMRAP Ladder
2 Power Cleans 135/85
2 Pull-ups
4 Power Cleans
4 Pull-ups
…
Continue adding 2 reps each round.
Divide work as needed.
Rest 2 minutes
8 Minute AMRAP
200 Meter Run
Deadlift 185/125
Alternate movements, may only lift while partner is running.
Score is total number of deadlifts.