MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
1:00 Bike (build in pace)
10 Roll and Reach
5 Inch Worms
2. Workout Prep
2 Sets:
5/4 Calorie Air Bike (practice transitions)
2 Burpees
Metcon
COMP: Metcon (Time)
Teams of 2:
343/275 Calorie Air Bike
– Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees
Teams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees.
This workout was written in honor of the 343 firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
Target time: 25-27 minutes
Time cap: 32 minutes
Today’s workout is a memorial to honor the 343 firefighters who lost their lives on September 11th. Today will be a partner-style workout to complete 343 Calories (Male teams) and 275 Calories (Female teams), starting at 0:00 and stopping every 3:00 to complete 11 synchro burpees. Continue until the total required amount of calories is completed.
FIT: Metcon (Time)
Teams of 2:
275/220 Calorie Air Bike
Every 3:00 and 0:00, stop and perform 11 Synchro Burpees
This workout was written in honor of the 343 firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
Target time: 25-27 minutes
Time cap: 32 minutes
Today’s workout is a memorial to honor the 343 firefighters who lost their lives on September 11th. Today will be a partner-style workout to complete 343 Calories (Male teams) and 275 Calories (Female teams), starting at 0:00 and stopping every 3:00 to complete 11 synchro burpees. Continue until the total required amount of calories is completed.