MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

3 rounds

1:00 Machine

1:00 Burpees

1:00 Jump Rope

– into –

2 rounds

10 Kip Swings

10 Ring Rows

**2. Workout Prep**

2 sets (with Partner)

2 Synchro Bar Muscle Ups

15 Sec. Assault Bike (workout Pace/Each)

10 Double Unders (each)

Metcon

COMP: Metcon (Time)

Teams of 2

20 Synchro Burpee Pull-Ups

100/80 Calorie Assault Bike or 85/70 Calorie Echo Bike

100 Double Unders (Each/Same time)

16 Synchro Burpee Pull-Ups

100/80 Calorie Assault Bike or 85/70 Calorie Echo Bike

100 Double Unders (Each/Same time)

12 Synchro Burpee Pull-Ups

100/80 Calorie Assault Bike or 85/70 Calorie Echo Bike

100 Double Unders (Each/Same time)

FIT: Metcon (Time)

Teams of 2

16 Synchro Burpee Pull-Ups

80/65 Calorie Assault Bike or 70/60 Calorie Echo Bike

75 Single Unders (Each/Same time)

12 Synchro Burpee Pull-Ups

80/65 Calorie Assault Bike or 70/60 Calorie Echo Bike

75 Single Unders (Each/Same time)

9 Synchro Burpee Pull-Ups

80/65 Calorie Assault Bike or 70/60 Calorie Echo Bike

75 Single Unders (Each/Same time)