MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
3 Inch Worms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Shoulder Press
10 Deadbugs
10 Ring Rows
2. Strength
Every 2:00 (6 sets)
3 Power Cleans + 3 Push Jerks (moderate-heavy)
-complete each set unbroken-
3. Workout Prep
1 set
5 Wall Balls
10 Double Unders or Single Unders
1 Muscle Up or Burpee Pull Up.
Power Clean + Push Jerk
Every 2:00 (6 sets)
3 Power Cleans + 3 Push Jerks (moderate-heavy)
Metcon
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
* Target number of Reps: 250+
* Minimum number of reps before scaling: 240
FIT: Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
100 Wall Ball Thrusters (light)
100 Single Unders
10 Burpee Pull Ups
* Target number of Reps: 250+
* Minimum number of reps before scaling: 240
BURN: Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
200 Air Squats
90 Line Hops
30 Burpee Pull Ups