MobTown CrossFit – CrossFit
Warm-up
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
Metcon (Time)
For Time (in a Team of 3)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
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.