MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
250m Row
5 DB Clean and Jerks
10 KB Swings
10 Box Step Ups
5 Box Jumps
Metcon
COMP: Metcon (Time)
For time:
2 Person Teams
1000m Row
Then 2 Rounds:
20 Burpees
40 DB Clean and Jerk (50/35)
60 Kettlebell Swings (53/35)
80 Box Jumps (24/20)
100 sit-ups or GHDs
400m Sprint
Then finish with a
1000m Row
Reps can be split however teams choose.
The run needs to be a sprint so break up the run in distances that can be covered quickly.
FIT: Metcon (Time)
For time:
2 Person Teams
750m Row
Then 2 Rounds:
15 Burpees
30 DB Clean and Jerk
60 Kettlebell Swings (35/20)
60 Box Jumps (20/16)
80 ab mat sit-ups
400m Sprint
Then finish with a
750m Row