MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
COACH LED WARM UP
Metcon
COMP (3 Rounds for reps)
Teams of 2
0:00 – 9:00
1500 Meter Row
Max Dead lifts (185/135) in time remaining
9:00 – 12:00 Rest
12:00 – 19:00
1000 Meter Row
Max Power Cleans (135/95) in time remaining
19:00 – 22:00 Rest
22:00 – 26:00
500 Meter Row
Max Push Jerks (115/75) in time remaining
Each weight should be something you could get at least 10 reps unbroken when warmed up and fresh. Scale appropriately.
Metcon (No Measure)
3 Sets:
1:00 Plank
1:00 Side Plank ®
1:00 Side Plank (L)
1:00 Hollow Hold
1:00 Rest