Workout 4.11.15

Nickname: The sun is warm, the grass is green

Cloud 9 CrossFit – CrossFit

Mobility

Front rack and squat mobility as a group

Weightlifting

10 min EMOM:

2 power cleans using 80-90% of 1RM

WOD

Metcon (Time)

5 rounds for time:

5 thrusters 155/105

10 kb swings 70/50

400 m run

Cashout

Take time on your own to roll out the entire posterior chain. This means pretty much everything that touches the ground when laying flat on your back.

Feature Video

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