WOD

09/12/2019

By September 5, 2019 No Comments

The MVMT LAB – CrossFit

Warm-up

Row Off Warm up (No Measure)

Partner Up!

4rds

Each partner rows 100m and must stop rowing between 75-80m mark. Price is Right rules. If both partners go over both have to do 2x wall balls. The normal penalty for losing your partner row off is 10 Wall Balls 20/14. If both partners tie, nobody does wall balls. If both partners hit 100m the coach has to do 20 Wall Balls

Weightlifting

Pallouf Press (standing) (5×5)

Double-Unders (5×30)

Metcon

Everyone must complete

1rd-Light -3 Thrusters/Pull Ups

1rd-Middle -3 Thrusters/Pull Ups

1rd-Workout Weight -3 Thrusters/Pull Ups

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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