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#