Announcements

Welcome new March members at 6:30PM class Thursday 3/24


Open WOD 16.5 and end of the Open party Saturday 3/26

Gym CLOSED Sunday 3/27 for Easter

CrossFit 405 – CrossFit

Warm-up

On own before class 4-10 min easy aerobic work (bike, row, jog, or combo)

With Coach:

10 each: lunge, air squat, squat to diagonal reach, pvc pass through

1:00 per leg, Olympic wall sit with ext rotation

2:00 triceps smash

Strength

13:00

Squat Clean Thruster (build to moderate single in 8:00)

Thruster (from rack) 5,5,5; small build; rest 2:00)

Workout

16:00

Thruster (4:00 EMOM (105/63) 3.3.3 (3 sets of 3 unbroken)

Rest 2:00

Metcon (Time)

For Time (10:00 CAP):

5,4,3,2,1

-Strict pull up

-Bear complex 135/93

Run 200m between each round

(1 BC=1 each: PC + FS + S2OH + BS + S2
INT: kipping pull up / BC (115-93/73-63)

NOV: assisted strict pull up / their complex= DL +H PC + FS + S2OH