MobTown CrossFit – CrossFit


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 (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.