MobTown CrossFit – CrossFit
Warm-up
()
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