MobTown CrossFit – CrossFit


Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Walking Spidermans


Toe Walk

Heel Walk

Side Shuffle (both sides)

Karaoke (both sides)

High Knees

Butt Kickers


Metcon (AMRAP – Reps)

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters or row 500 meters (teams choose whether they want to row or run but may not switch). We will start with one partner running/rowing and the other on one of the assigned movements. The non-running/rowing partner will complete as many reps of the movement as they can until their partner finishes and they switch roles. After both partners have completed a run/row and the first movement, the cycle repeats until each partner has completed four 400 meter sprints or 500 meter rows and completed all four of the movements.

Thrusters 45/35

KB Swings 53/35

Wall Ball 20/14

Box Jumps 24/20


A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(e.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)