MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Team Rowling
1000 Meters
Burpees
Push-ups
Reverse Lunges
Sit-ups
Air Squats
Metcon
Metcon (AMRAP – Reps)
In teams of 2. Each partner does each movement 3 times.
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 Wall Balls
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
Both athletes working at the same time on different movements. Rotate every 2 minutes.