MobTown CrossFit – CrossFit
Warm-up
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
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.