MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Rowling
Round 1 – air squats
Round 2 – wall balls
Round 3 – kettle bell swings
Round 4 – toes to bar
Round 5 – push ups
Into: get equipment and work your way up to workout weight for jerks and cleans.
Metcon
COMP: Metcon (Time)
For Time (with a Partner)
70 Goblet Squats (53/35)
70/50 Calorie Row
70 Burpees
70 Ab Mat Sit-Ups or GHDs
70 Wall Balls (20/14 lb)
70 Jerks (95/65)
70 Kettlebell Swings (53/35)
70 Toes-to-Bars
70 Push-Ups
70 Hang Power Cleans (95/65 lb)
Complete exercises in given order, break up reps however team desires.
Metcon (Time)
60 Goblet Squats (44/25)
60/42 Calorie Row
60 Burpees
60 Ab Mat Sit-Ups
60 Wall Balls (14/10 lb)
60 Jerks (65/45)
60 Kettlebell Swings (44/25)
60 Knees to Elbows
60 Push-Ups
60 Hang Power Cleans (65/45 lb)