MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Steady Rounds:
8 DB Burpee Deadlift + Box Step Over
:30 Handstand Hold
200m Run
Then:
*Coach led ankle/hip mobility*
Weightlifting
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpees
12 Front Squats (115/75)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpees
9 Thrusters (115/75)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpees
6 Clusters (115/75)
• Your score for each AMRAP will be the total rounds and reps of lateral burpees and barbell movements
• Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps