MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:45 Seconds
Easy Row
Medicine Ball Deadlifts
Active Spidermans
:30 Seconds
Moderate Row
Squats to Medicine Ball
Active Samson
:20 Seconds
Fast Row
Medicine Ball Squats
Push-up to Down Dog
Metcon
Metcon (AMRAP – Reps)
3 Person Teams
10 Min AMRAP
Max Cal Row
Max Thrusters 45/35
Max Burpees
Rest 2 Min
10 Min AMRAP
Max Wallballs 20/14
Max KB Swings 53/35
Max HR Pushups
Rx+ -20/14 vest
At the end of the 2nd 10 minute AMRAP, teams will complete the buy out.
Buy out – 600m team wall ball run. (Each team will have 2 wall balls)
Rain plan
Team 60/45 cal assault bike
Each parrner bikes 20/15 cal while the other two partners do max effort wall ball shuttle runs. Switch person on assault bike every 20/15 call.