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