MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 minutes on the Assault Bike
Straight into:
25 kB swings
20 jumping lunges
15 toes to bar
10 burpees
Weightlifting
Bench Press (5×3)
Increase weight each set. Working up to a heavy set of 3.
Metcon
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