MobTown CrossFit – CrossFit


Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate**

Tabata Row (10 sets)

20 secs on/ 10 secs rest

– into –

3 sets

5 inch Worms

10 Alternating Box Step Ups

**2. Workout Prep**

3 sets

1 Rope Pull or Bar Muscle Ups

10ft Front Rack Lunge (Add weight each set)


COMP: Metcon (Time)

3 rounds

3/2 Rope Climbs or 7 Bar Muscle Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

– rest 3 minutes –

For Time:

9/6 Rope Climbs or 21 Bar Muscle Ups

150ft Front Rack Dumbbell Lunge (50s/35s)
35 Minute Time Cap

FIT: Metcon (Time)

3 rounds

8 Jumping Pull Ups

50ft Front Rack Walking Lunge (35s/20s)


8 Air Squats

20 Step Ups

rest 3 minutes –

For Time:

24 Jumping Pull Ups

150ft Front Rack Walking Lunge (35s/20s)


24 Air Squats

60 Step Ups
If you can not lunge, your movements will be air squats and step ups.

Accessory Work

Metcon (No Measure)

Use remaining time to stretch and recover from the week!