MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
10:00 AMRAP
5 Up Downs
10 Step Back Lunges
5 Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)
10 Alternating V-Ups
2. Workout Prep
3 sets:
3 Cleans and Jerks (build in weight)
4 Synchro Dumbbell Step Back Lunges
5/4 Calorie Machine (each)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
Teams of 2
40:00 AMRAP
40 Clean and Jerks (95/65)
40 Synchro Single Dumbbell Step Back Lunges (50/35)
40/32 Calorie Machine
-Split C&Js and Calories as needed-
* This workout should feel like a steady grind, where partners alternate work and manage fatigue effectively. The synchro lunges will be a strategic focus, as they require both athletes to stay aligned and coordinated. Start at a controlled pace to avoid burnout early in the workout. Maintain consistency across all 40 minutes.
* This workout will test your ability to communicate and stay consistent for the full 40 minutes. Athletes need to be vocal with one another on when to switch and when to adjust pacing to survive. Reps do not have to split evenly.
FIT: Metcon (AMRAP – Rounds and Reps)
Teams of 2
40:00 AMRAP
40 Clean and Jerks (75/55)
40 Synchro Single Dumbbell Step Back Lunges (35/25)
40/32 Calorie Machine
-split C&Js and Calories as needed-