MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Run
400 Meter Easy Run
30 Seconds
Divebombers
Romanian Deadlifts
Strict Press & Reach
Slow Air Squats
Hang Power Cleans
Push Press
Samson Stretch
Front Squats
Push Jerks
Metcon
Metcon (3 Rounds for reps)
2 Person Teams:
One person working at a time. Split work as needed.
0:00 – 10:00
2K Row
Max Clean and Jerks (135/95)
10:00 – 13:00
Rest
13:00 – 20:00
1K Row Meter Row
Max Power Snatches (115/80)
20:00 – 23:00
Rest
23:00 – 27:00
500 Meter Row
Max Thrusters (95/65)
If your best 2K is above 8:30, reduce the distances 1200-600-300 meters respectively