MobTown CrossFit – CrossFit
Warm-up
Warm-Up Cleans (No Measure)
200 Meter Run
2 Rounds
5 Deadlifts (45/35)
5 Hang Power Cleans (45/35)
5 Front Squats (45/35)
5 Push Press (45/35)
5 Elbow Rotations (each arm)
5 Burpees
Metcon
Metcon (3 Rounds for reps)
2 Person Teams
Only one athlete working at a time.
8 Minute Amrap Ladder
2 Power Cleans (135/85)
2 Push-ups
4 Power Cleans
4 Push-ups
…
Continue adding 2 reps each round
Each athlete must complete each round before moving on.
Rest 2 minutes
8 Minute AMRAP
2 Power Snatches (115/75)
2 Bar Facing Burpees
4 Power Snatches
4 Bar Facing Burpees
…
Rest 2 minutes
8 Minute AMRAP
200 Air Squats
Max Calorie Row in remaining time.
Score is total number of calories.