WOD

09/25/2019

By September 18, 2019 No Comments

The MVMT LAB – CrossFit

Warm-up

2min of Double or Triple Under practice

Snatch Warm Up Day #2 (No Measure)

3rds

5 Hang High Pulls

5 Hang Power Snatch

3 Snatch Balances

3 Overhead Squats

Weightlifting

Chest-To-Bar Pull-ups (4x Max Sets)

Weighted Ring Dip (Build to 1RM)

If you have less than three RX. Build in volume by completing 5max sets at a scaling where you can get no more than 10reps

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

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