MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7’s
-into-
10:00 Amrap
45-second Row
5 Muscle Snatch (empty bar)
5 Push Press (empty bar)
5 Up Downs
2. Workout Prep
With a partner:
3 sets:
5/4 Calorie Row (each)
2 Power Snatch (build across sets)
2 Shoulder to Overhead (build across sets)
2 Bar Facing Burpees
Metcon
COMP: Metcon (Time)
Teams of 2
100/75 Calorie Row
30 Power Snatch (115/80)
80/65 Calorie Row
45 Shoulder to Overhead (115/80)
60/48 Calorie Row
60 Bar Facing Burpees
* Target time: 22-25 minutes
* Time cap: 30 minutes
FIT: Metcon (Time)
Teams of 2
80/60 Calorie Row
30 Power Snatch (95/65)
65/50 Calorie Row
45 Shoulder to Overhead (95/65)
60/48 Calorie Row
60 Bar Facing Burpees
* Target time: 22-25 minutes
* Time cap: 30 minutes