The MVMT LAB – CrossFit
Warm-up
Whole Body Warm Up Day #2 (No Measure)
2 Steady Rounds:
40 Double Unders
30 Lunge Steps
20 Wallballs 20/14lbs
Gymnastics
Bar Muscle Up Skill/Tech
5,4,3
OR
Ring Muscle Up Skill/Tech
5,4,3
Pick the one you are least proficient at to work on.
Metcon
CF Football GRACE (Time)
15-10-5
Power Clean + Push Press 155/105
Sprint 100m after each set