MobTown CrossFit – CrossFit


Warm-up (No Measure)

:45 Seconds (each)

Easy Bike

Medicine Ball Deadlifts

Active Spiderman Stretch

:30 Seconds

Moderate Bike

Air Squats

Active Samson Stretch

:20 Seconds

Fast Bike

Empty Barbell Front Squats

Push-up to Down Dog


Metcon (AMRAP – Reps)

3 Person Teams

10 Min AMRAP

Max Cal Bike

Max Hang Clusters 45/35

Max Pull ups

Rest 2 Min

10 Min AMRAP

Max Alt. KB Snatches 53/35

Max KB Swings 53/35

Max HR Pushups

Rx+ -20/14 vest

At the end of the 2nd 10 minute AMRAP, teams will complete the buy out.

Buy out – 600m KB Farmer’s Carry. (Each team will have 2 KB’s)

Rain plan

Team 60/45 cal assault bike

Each parrner bikes 20/15 cal while the other two partners do max effort line facing burpees. Switch person on assault bike every 20/15 call.

All 3 partners working at the same time on different movements. Switch movements at partners discretion.