MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
3 sets:
10 Banded Pass Throughs
3 Muscle Snatch
3 High Hang Power Snatch
5 Kip Swings
5 Ring Rows
2. Workout Prep
3 sets: (with partner)
5/4 Calorie ECHO Bike (build in pace/practice transition)
25ft Farmer Carry (build in weight)
2 Power Snatch (build in weight)
1 Muscle Up
Metcon
COMP: Metcon (Time)
Teams of 2
150/120 Calorie ECHO Bike
10x100ft Farmer Carry (70s/50s) (5 each 1:1)
100/75 Calorie ECHO Bike
50 Power Snatches (135/95)
50/40 Calorie ECHO Bike
30 Muscle Ups or 50 Burpee Pull Ups
– Split reps as needed –
Target time: 30:00
Time cap: 40:00
FIT: Metcon (Time)
Teams of 2
120/100 Calorie ECHO Bike
10x100ft Farmer Carry (50s/35s) (5 each 1:1)
75/60 Calorie ECHO Bike
50 Power Snatches (95/65)
40/30 Calorie ECHO Bike
20 Muscle Ups or 40 Burpee Pull Ups