MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Rowling
500 Meters
Burpees
Push-ups
Reverse Lunges
Sit-ups
Air Squats
Metcon
Metcon (AMRAP – Reps)
3 Rounds
2 minutes on 1 minute off
Max effort calorie row
Score: Total calories
Max effort Ground to Overhead at weight of your choice
Score: Total weight moved (reps x weight)
Max effort KB Swings
Score: Total weight moved (reps x weight)
Max effort Double Unders/Singles
1 burpee after each break in dubs or singles
Score: total number of Double Unders or
Singles
Rotate every 2 minutes.