MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Hip Halo Activation
10 min AMRAP
50m Run
:30/:30/:30 easy/mod/fast Bike
5 Power Cleans (increase weight each round)
10 Walking Lunges
5 Deadlifts
Metcon
COMP: Metcon (Time)
4 Rounds for Time (with a Partner)
300 meter Run (together)
30 Power Cleans (155/115)
30 Burpees
30 cal Assault Bike
30 KB Goblet Squats (53/35)
30 KB Alternating Lunges
30 cal Assault Bike
30 Deadlifts (155/115)
30 Ball Slams (30/20)
30 cal Assault Bike
Buy-Out: 300 AbMat Sit-Ups
Split reps w/ partner as needed.
FIT: Metcon (Time)
4 Rounds for Time (with a Partner)
200 meter Run (together)
20 Power Cleans (135/95)
20 Burpees
20 cal Assault Bike
20 KB Goblet Squats
20 KB Lunges
20 cal Assault Bike
20 Deadlifts (155/115)
20 Ball Slams (20/15)
20 cal Assault Bike
Buy-Out: 200 AbMat Sit-Ups