MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 rounds
1:00 Machine
10 Ring Rows
30 sec. Plank (Elbows)
5 Single Arm Dumbbell Power Cleans (each)
– into –
3 Rounds (empty barbell)
3 Clean Deadlifts
3 Muscle Cleans
3 Hang Power Cleans
3 Kip Swings
– into –
3 Rounds (build in weight)
3 Power Cleans (singles)
3 Pull-Ups
**2. Workout Prep**
1 round
20 sec. Assault Bike (workout pace)
1 Power Clean (each) at beginning weight
5 Synchro Pull-Ups
Metcon
COMP: Metcon (Time)
Teams of 2
21/17 Assault Bike (same time)
40 Power Cleans (135/95) (split)
30 Synchro Pull-Ups
21/17 Assault Bike (same time)
30 Power Cleans (155/105) (split)
40 Synchro Pull-Ups
21/17 Assault Bike (same time)
20 Power Cleans (185/115)
50 Synchro Pull-Ups
Do your best to make them synchro. If necessary decide on a set number that you will stop on if needed. For example, stop on 10 to get back on the same number, then 20, etc.
FIT: Metcon (Time)
Teams of 2
21/17 Cal Row (same time)
40 Power Cleans 95/65 (split)
20 Synchro Pull-Ups
21/17 Cal Row (same time)
30 Power Cleans (115/75) (split)
30 Synchro Pull-Ups
21/17 Cal Row (same time)
20 Power Cleans (135/95)
40 Synchro Pull-Ups