MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine

-into-

8:00 AMRAP

10 Roll and Reach

10 Cat/Cows

5 Deadlifts (empty bar)

5 Muscle Cleans + 5 Shoulder Press (empty bar)

5 Up Downs

2. Workout Prep

2 sets:

3 Deadlifts

3 Hang Power Cleans

3 Shoulder to Overhead

-build across sets-

Metcon

FIT: Metcon (AMRAP – Rounds and Reps)

Teams of 2

4 Sets: (each/1:1)

4:00 AMRAP

40 Deadlifts (65/45)

40 Hang Power Cleans (65/45)

40 Shoulder to Overhead (65/45)

-Pick up where you left off after each set
* Target number of reps each set: 70+ Reps

* Minimum number of reps before scaling: 50 reps

* Target Total Rounds across all 4 sets: 3+ rounds

COMP: Metcon (AMRAP – Rounds and Reps)

Teams of 2

4 Sets: (each/1:1)

4:00 AMRAP

40 Deadlifts (75/55)

40 Hang Power Cleans (75/55)

40 Shoulder to Overhead (75/55)

*Pick up where you left off after each set
* Target number of reps each set: 70+ Reps

* Minimum number of reps before scaling: 50 reps

* Target Total Rounds across all 4 sets: 3+ rounds