MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

3 Minutes Assault Bike followed by:

100 Single Unders

100 Single Unders Left Foot

100 Single Unders Right Foot

Followed by Coach led warm up

Metcon

Metcon (Time)

For Time

400m run

40 Wall Ball Shots (20/14 lb)

40 Hang Cleans (95/65 lb)

40 Pull-Ups

40 Deadlifts (95/65 lb)

400m run

40 Push-Ups

40 Box Jumps (24/20 in)

40 Kettlebell Swings (53/35)

40 Toes-to-Bars

40 Air Squats

400m run

40 Hang Snatches (95/65 lb)

40 Double-Unders (each)

40 Sit-Ups

40 Burpees

400 meter Run

Rx+ 135/95, 70/53, 30/24

Score is the time on the clock when the last 400-meter Run is completed.

Rain sub-400m run -500m row

200m run – 250m row