CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

15:00

Warm-up (No Measure)

Bike or row for 5:00 increasing pace each minute

banded posterior chain mob 2:00/leg

Glute tissue work 2:00/side

Strength

15:00

ALL: Hang Power Clean (build to a tough single in 15:00)

Workout

15:00 Cap

Metcon (Time)

2017 Nutrition Challenge Week #3

For time:

10-8-6-4-2

Deadlift

Hang power clean

Shoulder to OH

(5 bar facing burpees between each round)

Use 65% of weight from strength

Mobility

Quad smash + couch stretch