MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
5:00 on Rower or Bike
– into –
3 sets
7 Ring Rows
5 Inch Worms
3 Muscle Cleans
3 Power Cleans
**2. Workout Prep**
With Partner
1 set
1 Rope Climb (each)
20 second Assault Bike (each) at workout pace
2 Power Cleans (each) at 80% of workout weight
Metcon
COMP: The “Q” (Time)
Teams of 2
15 Rope Climbs
125/100 Calorie Assault Bike
40 Power Cleans (185/125)
125/100 Calorie Assault Bike
15 Rope Climbs
Scale for rope climbs –
30 Burpee Chest to Bar
40 Minute Time Cap
FIT: Metcon (Time)
Teams of 2
40 Burpee Pull Ups
100/80 Calorie Row
40 Power Cleans (135/95)
100/80 Calorie Row
40 Burpee Pull Ups
40 Minute Time Cap