191206

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

1 Minute Spidermans

1 Minute Cossack Squats

1 Minute Alternating Box Step-ups

1 Minute Walkouts

1 Minute Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Tempo Deadlift (E2MOM x 5)

5 Sets of 1

Sets 1-3: 45-50-55

Sets 4-5: Build to a Moderately Heavy Single

Metcon

COMP: Metcon (AMRAP – Reps)

Teams of 2, AMRAP 20:

100 Meter Run, 1 Burpee Box Jump

100 Meter Run, 2 Burpee Box Jumps

100 Meter Run, 3 Burpee Box Jumps

Box Height: (24/20)
One athlete works at a time

Both athletes will complete a full round before moving up in reps

For Example:

Athlete 1 will complete a 100 Meter Run + 1 Burpee Box Jump

Athlete 2 will complete a 100 Meter Run + 1 Burpee Box Jump

Athlete 1 will complete a 100 Meter Run + 2 Burpee Box Jump…

Record the total number of burpee box jumps completed at the end of 30 minutes

100 Meter Runs do not count towards total score