MobTown CrossFit – CrossFit

Warm-up

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Metcon

COMP: Metcon (AMRAP – Reps)

Teams of 3

24:00 AMRAP

Partner 1: Max Calorie Assault Bike

Partner 2: 1 Round

15 Pull-Ups

3 Power Clean (185/135)

5 Front Squat (185/135)

Partner 3: Rest

1 team can sub the 150# sandbag for the bar if desired.

* Scored as Total Reps = reps at station 2 + calories on bike

* All partners rotate once Partner 2 is done with the 1 round
Target number of Rounds: 16-20 rounds (Total)

Minimum number Rounds before scaling: 12 rounds (total)

Here’s a fun moderate high-intensity workout for teams of 3. Athletes will rotate top-down (Bike – 1 round- Rest) with one partner starting at each station off the start

FIT: Metcon (AMRAP – Reps)

Teams of 3

24:00 AMRAP

Partner 1: Max Calorie Assault Bike

Partner 2: 1 round

10 Pull-Ups

3 Power Clean (135/95)

5 Front Squat (135/95)

Partner 3: Rest

1 team can sub the 100# sandbag for the bar if desired.

* Scored as Total Reps = reps at station 2 + calories on bike

* All partners rotate once Partner 2 is done with the 1 round