MobTown CrossFit – CrossFit
Warm-up
Line Drills 3 (No Measure)
250 Meter Row
Quad Stretch
Knee to Chest
Windmills
Lunge w/twist
Inchworms
Toe Walk
Heel Walk
Bear Crawl
Burpee Broad Jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
2 Person Teams
Only one athlete working at a time.
8 Minute AMRAP Ladder
2 Sumo Deadlift High Pull (95/65)
2 Burpees
4 Sumo Deadlift High Pull
4 Burpees
…
Continue adding 2 reps each round.
Divide work as needed.
Rest 2 minutes
8 Minute AMRAP Ladder
2 Power Cleans 135/95
2 Push-ups
4 Power Cleans 135/95
4 Push-ups
…
Continue adding 2 reps each round.
Divide work as needed.
Rest 2 minutes
8 Minute AMRAP
250 Meter Row
Deadlift 155/105
Alternate movements, may only lift while partner is running.
Score is the total number of reps completed.