MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate**
400 M Walk/Jog/Run
-into-
2. Workout Prep**
2 sets (increase weight)
4 Alt. DB Snatches
4 Alt. DB C&J
4 Box Step Overs
4 Ring Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
2 Person Teams
Only one athlete working at a time.
8 Minute AMRAP Ladder
2 Alt. DB Snatches (50/35)
2 Burpees
4 Alt. DB Snatches
4 Burpees
…
Continue adding 2 reps each round.
Divide work as needed.
Rest 2 minutes
8 Minute AMRAP Ladder
2 Alt. Hang DB C&J (50/35)
2 Pull-ups
4 Alt. Hang DB C&J
4 Pull-ups
…
Continue adding 2 reps each round.
Divide work as needed.
Rest 2 minutes
8 Minute AMRAP
200 Meter Run
Single DB (50/35) Box (24/20) Step Over
Alternate movements, may only box step while partner is running.
Score is total number of box step overs.