MobTown CrossFit – CrossFit
Warm-Up
Warm-Up 2 (No Measure)
500 Meter Row
then (Barbell Only)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Push Press
5 Hang Cleans
5 Front Squats
5 Stiff-Legged Deadlifts
Metcon
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
10 MINUTE TIME CAP
Two DBs
We are not doing 18.2a today.
Metcon (Time)
Teams of two (for time)
10 Toes to Bar each
20 Single DB OH Walking Lunge (50/35)
30 DB Cleans (50s/35s)
40 Weighted Ab Mat Sit Ups with slam ball overhead
50 Double Unders each (100 singles)
60 Slam Balls (20/15)
50 Double Unders each
40 Weighted Ab Mat Sit Ups with slam ball overhead
30 DB Cleans (50s/35s)
20 Single DB OH Walking Lunge
10 Toes to Bar each
1 Partner working at a time.
T2B and DUs are to be completed by each partner. All other movements split however team desires.