CrossFit 405, CrossFit 405 South – CrossFit

Mobility

Intro/ Warm-up 0:00-20:00

Strength

20:00-37:00

AD/IN: Snatch + hang power snatch (5 sets x 1.1 reps; rest 2:00)

Build to a heavy set for the day

BLD: Hang Power Snatch (5 sets x 5 reps; rest 1:00)

Build small from PVC or empty bar

Workout

37:00-57:00

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
INT: (75/55)

BLD: run/ 15 Front squats (45/35)

Finisher

57:00-60:00

talk about all the new Nancy PR’s