MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

8:00 AMRAP:

:45 sec Row

3 Inch Worms

2 Jumping Bar Muscle Ups (or Low Bar Muscle Up)

5 Bench Press (empty bar- build across sets)

2. Strength

10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

3. Workout Prep

2 sets:

100m Row (build in pace)

1 Bar Muscle up

Weightlifting

Bench Press

10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Metcon

COMP: Metcon (4 Rounds for reps)

4 sets:

3:00 AMRAP

500/400m Row

Max Bar Muscle Ups (Or Burpee Pull Ups)

-rest 1:00 between sets-
Target number of reps each set: 10+ Reps

Minimum number of reps before scaling: 6 Reps

Workout is scored by Bar Muscle Ups completed each set. Stimulus is moderate, repeatable intensity across sets.

FIT: Metcon (4 Rounds for reps)

4 sets:

3:00 AMRAP

400/325m Row

Kipping Chest to Bar

-rest 1:00 between sets-
Target number of reps each set: 10+ Reps

Minimum number of reps before scaling: 6 Reps

Workout is scored by Bar Muscle Ups completed each set. Stimulus is moderate, repeatable intensity across sets.

BURN: Metcon (2 Rounds for reps)

4 sets:

3:00 AMRAP

300/250m Row

Max Jumping Pull Ups

-rest 1:00 between sets-