MobTown CrossFit – CrossFit


Warm-up (No Measure)

3 minutes on the Assault Bike

Straight into:

25 kB swings

20 jumping lunges

15 toes to bar

10 burpees


Bench Press (5×3)

Increase weight each set. Working up to a heavy set of 3.


Metcon (AMRAP – Reps)

16 Rounds:

20 Seconds Deadlifts (135/95)

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest
Tabata style for 16 minutes total.

• Your score will be the lowest number of reps at each movement added together

• For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps