MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Alternating On the Minute
Minute 1: Row
Minute 2: Active Spidermans
Minute 3: Row
Minute 4: Mountain ClimberS
Minute 5: Row
Minute 6: Frog Hops
Minute 7: Row
Minute 8: Slow Step-up Burpees
Work For 40 Seconds, Transition For 20
Weightlifting
Front Squat (On the 1:30 x 7 Sets)
Set 1 (On the 0:00): 3 Reps @ 79%
Set 2 (On the 1:30): 1 Rep @ 84%
Set 3 (On the 3:00): 3 Reps @ 79%
Set 4 (On the 4:30): 1 Rep @ 87%
Set 5 (On the 6:00): 3 Reps @ 79%
Set 6 (On the 7:30): 1 Rep @ 90%
Set 7 (On the 9:00): 12 Reps @ 64%
*Percentages based on 1RM Front Squat
Metcon
COMP: Metcon (AMRAP – Reps)
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees
FIT: Metcon (AMRAP – Reps)
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 12/9 Calorie Row
Odd Minutes: 10 Burpees