MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Metcon
COMP: Metcon (Time)
Teams of 2
100 Double Unders each
3 Rounds of:
40 Alt Hang DB Snatch (50/35)
30 Ball Slams (30/20)
20 Russian Twists (30/20)
10 Renegade Rows (35/20) (L+R=1)
100 Double Unders each
2 Rounds of:
40 Alt Hang DB Snatch (50/35)
30 Ball Slams (30/20)
20 Russian Twists (30/20)
10 Renegade Rows (L+R=1)
100 Double Unders each
1 Round of:
40 Alt Hang DB Snatch (50/35)
30 Ball Slams (30/20)
20 Russian Twists (30/20)
10 Renegade Rows (L+R=1)
100 DUs can be done at the same time…the DB work CAN NOT begin until DUs are completed by both teammates.
DB work can be split up however teams see fit but only one person can work at a time.
FIT: Metcon (Time)
Teams of 2
150 Single Unders each
3 Rounds of:
40 Alt Hang DB Snatch (35/20)
30 Ball Slams (20/15)
20 Russian Twists (20/15)
10 Renegade Rows (L+R=1)
150 Single Unders each
2 Rounds of:
40 Alt Hang DB Snatch (35/20)
30 Ball Slams (20/15)
20 Russian Twists (20/15)
10 Renegade Rows (L+R=1)
150 Single Unders each
1 Round of:
40 Alt Hang DB Snatch (35/20)
30 Ball Slams (20/15)
20 Russian Twists (20/15)
10 Renegade Rows (L+R=1)
150 SUs can be done at the same time…the DB work CAN NOT begin until SUs are completed by both teammates.
DB work can be split up however teams see fit but only one person can work at a time.