MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Plate Hops (In and Out)
Slow Air Squats
Moderate Row
Plate Hops (Forward & Back)
Arms Overhead Air Squats
Faster Row
Burpees to plate
Plate Counterbalance Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
“Get A Grip”
Teams of two must complete 100 repetitions of the Bear Complex and a 4000-meter row:
Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Both teammates may work at the same time. But only one bar.
Each time the barbell is dropped each teammate must do 10 burpees.