MobTown CrossFit – CrossFit
Warm-up
Coach led
Metcon
COMP: Metcon (Time)
Teams of 2:
10 Rounds of you go, I go
10/8 cal bike
10 Double DB Squats (50s/35s)
into
1000m row (split as needed)
into split as needed:
50 KB Swings (53/35)
40 Box Jumps
30 Sandbag over shoulder (100/75)
20 Parallete shoot throughs
10 synchro push Ups
FIT: Metcon (Time)
Teams of 2:
10 Rounds of you go, I go
8/7 cal bike
10 Double DB Squats (35s/20s)
into
800m row
into
split as needed:
50 KB Swings (35/26)
40 Box Jumps or step ups
30 Sandbag over shoulder (75/50)
20 Parallete shoot throughs
10 synchro push Ups