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.