MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Row
-into-
10:00 AMRAP
5 Roll and Reach
10 Ring Rows
10 Plate Hops
4 Box Step Ups
3 Clean Deadlifts (empty bar)
3 Hang Muscle Cleans (empty bar)
3 Power Cleans (empty bar)
2. Workout Prep
3 sets:
5/4 Calorie Row
2 Box Jump Overs (build in height)
3 Power Cleans (build in weight)
Metcon
COMP: Metcon (Time)
Teams of 2
800m run
100/80 Calorie Row
50 Box Jump Overs (30/24)
15 Power Cleans (185/125)
400m run
50/40 Calorie Row
20 Box Jump Overs (30/24)
10 Power Cleans (185/125)
This grindy, moderate-to-heavy partner workout emphasizes engine, explosive jumping, and barbell cycling under fatigue. It’s designed to test your team’s ability to move efficiently through big chunks of work while managing fatigue and transitions.
You and your partner are tackling a descending ladder-style chipper, combining high-output cardio, plyometric volume, and moderately heavy barbell cycling. Communicate and ensure that athletes talk about strategy and rotation to be the most efficient.
FIT: Metcon (Time)
Teams of 2
800m run
80/64 Calorie Row
50 Box Jump Overs (24/20)
15 Power Cleans (155/105)
400m run
40/32 Calorie Row
20 Box Jump Overs (24/20)
10 Power Cleans (155/105)