CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

18:00

AMRAP 6:00

10 cal bike or row

7 PVC pass throughs

7 PVC OHS

7 push ups

7 jump squats

7 ring rows

+

Snatch build/prep for workout: start with empty bar drills: SN RDL, SN high pull, muscle SN, SN PP, OHS, HPS. Then let class start to build to working weight

Workout

Amanda .45 (Time)

Amanda .45

13-11-9-7-5

Ring muscle ups

Squat snatch (MAX load 135/95)
INT: jumping muscle ups with 9-7-5 reps OR if no MU, ring dips with 13-11-9 reps / power snatch with 9-7-5 reps

NOV: 13-11-9-7-5 reps: ring or bar dips / hang power snatch (light weight) OR heavy Russian KBS

Happy Hour!