MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
8:00 AMRAP
30 seconds Single Unders or 30 Plate Hops
10 Suitcase Deadlifts (each)
4 Up Downs
4 Box Step Up
2. Workout Prep
– With Team –
3 sets (Increase weight/height each set)
100m Run
30 seconds Run (workout pace)
2 Burpee Box Get Overs (practice technique)
1 Sandbag Clean
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
Teams of 3
25 Minute AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
5 Sandbag Cleans (100/70) or Power Cleans (135/95)
6 Burpee Box Get Overs (30/24)
Partner 3: Rest
Going teams of 3 with this one so the intensity should be high. 3 stations, athletes all start at one of 3 and rotate through in the written order (Run -AMRAP – Rest – Run – ETC). Athletes will rotate when their partner has completed the Run, and the running partner will pick up where the partner completing the AMRAP left off.