MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

COACH LED WARM UP

Metcon

COMP: Metcon (Time)

FOR TIME (2 person teams)

100 Cal Row

8 rounds (4 each)

10 Push Press (65/45)

10 Toes to Bar

100 Cal Echo Bike

8 Rounds (4 each)

10 Push Jerk (95/65)

10 Pull Ups

50 Clean and Jerk (115/80) (split however)

FIT: Metcon (Time)

FOR TIME (2 person teams)

80 Cal Row

6 rounds (3 each)

10 Push Press (65/45)

10 Toes to Bar

80 Cal Echo Bike

6 Rounds (3 each)

10 Push Jerk (95/65)

10 Pull Ups

40 Clean and Jerk (115/80) (split however)