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