Crossfit 213 Downtown Los Angeles WOD March 30, 2017

Thursday:

Warm-up:  Posterior Chain Activation + Thoracic Mobility & Glute Activation

Strength/Skill:

Work up to 90% of 1RM Deadlift

    Then: 1 (sets) x 1 (reps) @ 90% of 1RM DL

    Then: 1 x 1 @ 100+% of 1RM DL

Metcon:

    For time:

    15 Toes-to-Bar (INT:Knees-to-Chest)

400m Run

15 Front Squats (RX:135/95) (INT:115/65)

400m Run

15 Toes-to-Bar

400m Run

15 Front Squats

Time Cap = Coaches Choice