MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Minute

Easy Bike

Active Spidermans

:45 Seconds

Moderate Bike

Active Samson

:30 Seconds

Faster Bike

Mountain Climbers

:15 Seconds

Sprint Bike

Burpees

Gymnastics

Weighted Pull-ups (Build to a heavy set of 3)

Metcon

COMP: Death Race (Time)

5 Rounds:

15/10 Calorie Assault Bike

10 Burpees
15 MINUTE CAP

Weightlifting

Bench Press (Build to a heavy set of 3 reps)