The MVMT LAB – CrossFit
Warm-up
Max Height Box Jump (Distance)
Max Height Box Jump
Gymnastics
Bar Muscle-ups (3 Max Sets)
Ring Dips (3×10)
Sub will be:
Ring Pulses 3×10
or
Support Holds 3x Max
Metcon
Metcon (Weight)
15min EMOM
2 Power Cleans @ 80-85% of your 3RM