MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
10:00 AMRAP
20-second Single Unders
1 Zombie Rope Climb
5 PVC Muscle Snatch
5 PVC Push Press
5 PVC Overhead Squats
2. Workout Prep
3 sets
10 Double Unders
1 Rope Climb (build-in height)
3 OVHS (Build in weight)
Metcon
COMP: Metcon (Time)
Teams of 2
8 sets
100 Double Unders
2 Rope Climbs (Or 10 Strict Pull Ups)
10 Overhead Squats (135/95)
200m Run (together)
Split reps as needed, run together
FIT: Metcon (Time)
Teams of 2
8 sets
70 Double Unders or 100 single unders
2 Rope Climbs (Or 8 Strict Pull Ups)
10 Overhead Squats (95/65)
200m run