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