MobTown CrossFit – CrossFit


1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine


Every minute (7:00)

5/4 Calorie Row

4 Wall Ball Thrusters

3 Box Step Ups

2. Workout Prep

3 sets:

20 Second Row (workout pace)

5 Wall Balls

3 Dumbbell Box Step Ups (work up in weight and height)


COMP: Metcon (Time)

Teams of 2

1 000/800m Row (MF 900m)

200 Wall Balls (20/14)

1 000/800m Row (MF 900m)

100 Dumbbell Box Step Ups (24/20)(50s/35s)

1 000/800m Row (MF 900m)
The stimulus for this lengthy metcon is moderate to moderate-high effort with planned sets to keep work/rest 1:1. We want both athletes to stay aggressive when it’s their time to shine. Communicate, don’t be afraid to go to plan B, and please, please, please, somebody better be counting.

FIT: Metcon (Time)

Teams of 2

750/500m Row

150 Wall Balls (20/14)

750/500m Row

100 Dumbbell Box Step Ups (20/16)(35s/25s)

7 50/500m Row