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