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
Target time: 14-16 minutes
Time cap: 20 minutes
FIT: Metcon (Time)
Teams of 2
30 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