MobTown CrossFit – CrossFit


Warm-up (No Measure)

200 Meter Run:


:30 Seconds

Active Samson

Hollow Hold

Push-up to Down Dog

Superman Hold

Inchworm to Push-ups

Straight Leg Sit-ups

Air Squats


Kettlebell Complex

5 Kettlebell Deadlift

5 Kettlebell Hinges

5 Kettlebell Snatch

5 Single-Arm KB Swings

5 Single-Arm Front Rack Squats

5 Waiter’s Carry 20 Meters

Rest as needed


Metcon (Time)

2 Person Teams

For time:


Row 1000 Meters

10 Burpee Box Jumps (20″)

15 Strict Pull-Ups

50 Kettlebell Swings

Partner A will start on the row, and Partner B will begin after Partner A has completed 1000 meters.

After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…


In teams of two, each member must complete the following for time:

Run 800 Meters

10 Burpee Box Jumps (20″)

15 Strict Pull-Ups

50 Thrusters

Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.