MobTown CrossFit – CrossFit

Warm-Up

Warm-Up Cleans (No Measure)

200 Meter Run

2 Rounds

5 Deadlifts (45/35)

5 Hang Power Cleans (45/35)

5 Front Squats (45/35)

5 Push Press (45/35)

5 Elbow Rotations (each arm)

5 Burpees

Metcon

Metcon (Time)

In teams of 2

200 KB Swings (53/35)

200 Sit ups or GHDs

200 Hang Cleans (75/55)

200 dB snatch (50/35)

200 push press (75/55)

200 Cal Row

Weight movements must be completed in order.

One person can be rowing while the other is working through the movements. But both people can not work on the movements UNTIL the 200 cal row is complete.

Only one barbell, KB, DB per team.

Row can be done however and whenever the team decides.