MobTown CrossFit – CrossFit

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

1:00 Row (Legs only)

1:00 Row (Arms only)

1:00 Row (Normal)

– into –

3 sets

4 Rope Pull Ups (strict pulls ups hanging from the rope) or 2 Zombie Rope Climbs

4 Muscle Cleans + Shoulder Press (empty bar)

4 Hang Power Cleans + Push Press (empty bar)

4 Clean and Jerks (empty bar)

**2. Workout Prep**

with Partner

3 sets (building in weight)

1 Rope Climb (Half Way)

5/4 Calorie Row (Workout Pace)

2 Clean and Jerks (Touch and Go)

Metcon

COMP: Metcon (Time)

Teams of 2

20 Rope Climbs (split as desired)

200m run

40/32 Calorie Row (each at the same time) (2 Rowers)

200m run

60 Clean and Jerks (135/95) (split as desired)

200m run

FIT: Metcon (Time)

Teams of 2

60 Burpee Pull Ups

200m run

30/24 Calorie Row (each/same time)

200m run

60 Clean and Jerks (60-65% of 1 RM)

200m run