MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
500 Meter Row
2 Rounds
10 Burpees
10 Ring Rows
10 GHD Situps
then w/an empty barbell
5 Good Morning
5 Back Squats
5 Push Press
5 Hang Cleans
5 Front Squats
5 Stiff-Legged Deadlifts
Metcon
2 PER: Metcon (AMRAP – Reps)
2 Person Teams
Metcon (AMRAP-Calories)
6 Min AMRAP
Max Effort Cal Row
* each person must run a 400m run within the 6 min
**Rest 2 min
Metcon (AMRAP – Reps)
6 Min AMRAP
60 Cal Row
Max Effort Deadlift 185/125
* each person must complete 15 lateral burpees before starting the deadlift – this may be done while partner is on the rower
**Rest 2 Min
Metcon (AMRAP – Reps)
6 Min AMRAP
1000m Row
Max Effort Pullups
*each person must complete 30 hang cleans at 95/65 before starting the pullups – these may be done while partner is on the rower