MobTown CrossFit – CrossFit


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 (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.