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
Power Clean (3EMOM for 10mins..start at 75% of 3RM)
Bent Over Row (3×8)
Metcon
Metcon (Calories)
3rds
Row for 5min getting as many cals as possible
Rest 3min