CrossFit South Bend

A.

4 Rounds

Clean Complex (5 Deadlifts + 5 RDLs just below knee + 5 Muscle Cleans from top of the knee + 5 Push Presses + 5 Back Squats)

30 Sec Scap Pull Ups

30 Sec Straight Arm Childs Pose

30 Sec Moose Antler Childs Pose

300m Row

300m Shuttle ( 50yds down and back x3)

Note:

This is done In teams of 2, each partner will complete the movement before for moving on to the next one.

Only one partner works at a time

For the complex: Start with the bar and if they can add weight do so, but the movement still needs to be snappy. You shouldn’t be trying to max out on this complex. Light weight. Understand the reason you are doing this complex is for technique work, treat it as such.