MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Row
Active Spidermans
PVC Pass Throughs
Moderate Row
Active Samson + Air Squat
PVC Lat Stretch
Faster Row
Push-up to Down Dog
PVC Overhead Squats
Modified Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Weightlifting
Death by Front Squat (AMRAP – Rounds and Reps)
Complete 1 Front Squat for every minute on the clock. Allow the clock to run from 0:00, 3-2-1-GO! begins at :57 seconds. Complete 1 Front Squat and rest until 2:00 when you’ll do 2 Front Squats. Continue adding +1 FS until you can’t complete the new total in a given minute.
Score is Successful Mins (Rounds) + Reps.
Each min begins with barbell on the ground.
Rx: 115/85
Rx+: 135/95
Metcon
COMP: Metcon (4 Rounds for reps)
AMRAP 3:
21/15 Calorie Row
21 Lateral Rower Burpees
Max Overhead Squats (75/55)
Rest 3 Minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Rower Burpees
Max Overhead Squats (95/65)
Rest 3 Minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Rower Burpees
Max Overhead Squats (115/85)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Rower Burpees
Max Overhead Squats (135/95)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 3:
21/15 Calorie Row
21 Lateral Burpees
Max Front Squats (75/55)
Rest 3 Minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Burpees
Max Front Squats (85/65)
Rest 3 Minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Burpees
Max Front Squats (95/75)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Burpees
Max Front Squats (105/85)
BURN: Metcon (4 Rounds for reps)
AMRAP 3:
18 Calorie Row
18 Burpees
Max Reverse Lunges
Rest 3 Minutes
AMRAP 3:
15 Calorie Row
15 Burpees
Max Reverse Lunges
Rest 3 Minutes
AMRAP 3:
12 Calorie Row
12 Burpees
Max Reverse Lunges
Rest 3 Minutes
AMRAP 3:
9 Calorie Row
9 Burpees
Max Reverse Lunges