MobTown CrossFit – CrossFit


Warm-up (No Measure)

500 Meter Easy Row

30 Seconds Each

Single Unders

Spiderman Stretch

Romanian Deadlifts w/KB

Mountain Climbers

Single Unders

Frog Hops

Med Ball Cleans

Slow Burpees

Single Unders


Metcon (Time)

For Time (in a Team of 3)

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats





Row (calories)


Wall Ball Shots (20/14 lb)

Ball Slams (30/20 lb)

Dumbbell Push Press (55/35 lb)
As a team, complete a total of 1776 reps involving all exercises in any order

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.

Score is the time it takes to complete the full workout.