MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

7 min AMRAP

2 round of rowling

(1st round -5 max burpee penalty)

(2nd round – 3 Box Step-ups (each side))

**2. Workout Prep**

1 set

5/4 Calorie Row

2 Burpee Box Jump Overs

5/4 Assault Bike

1 Burpee Box Jump Over

Metcon

COMP: Metcon (2 Rounds for time)

6 sets (Every 7:00)

Odd Sets (Sets 1, 3, and 5)

21/16 Calorie Row

6 Burpee Box Jump Overs (24/20)

15/12 Calorie Row

6 Burpee Box Jump Overs (24/20)

9/7 Calorie Row

Even Sets (Sets 2, 4, and 6)

15/12 cal Assault Bike

6 Burpee Box Jump Overs (24/20)

11/9 cal Assault Bike

6 Burpee Box Jump Overs (24/20)

6/5 cal Assault Bike
This is a long one! Stimulus is moderate intensity across all rounds. Pacing across all sets should be steady and consistent.

You will have two scores…your slowest time from the even round and the slowest time from the odd round.

FIT: Metcon (2 Rounds for time)

6 sets (Every 7:00)

Odd Sets (Sets 1, 3, and 5)

15/12 Calorie Row

6 Burpee Box Jump Overs (24/20)

9/7 Calorie Row

6 Burpee Box Jump Overs (24/20)

6/5 Calorie Row

Even Sets (Sets 2, 4, and 6)

12/10cal Assault Bike

6 Burpee Box Jump Overs (24/20)

9/7 cal Assault Bike

6 Burpee Box Jump Overs (24/20)

6/5 cal Assault Bike
This is a long one! Stimulus is moderate intensity across all rounds. Pacing across all sets should be steady and consistent.

You will have two scores…your slowest time from the even round and the slowest time from the odd round.