MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Buddy 1:
*Increasing Intensity Each Minute:*
3 Minute Row
Buddy 2:
*3 Minutes For Quality:*
3 Inchworms
5 Barbell Rows or Ring Rows
10 Air Squats
*Switch stations at 3 minutes*
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
The 2001 meter row represents the year
* The 4 rounds represents the four planes
* The 9 Rope Climbs represents the month
* The 11 Bear Complexes represent the day
* The 2977 meter row represents the lives lost