CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

15:00

Row 8:00 @ 5k pace

Shoulders vs. LAX ball 2:00 per side

Strength

18:00

All: Push Press (3 x 2 @85%; rest 3:00)

Workout

11:00

Metcon (2 Rounds for reps)

2 sets (85-90% and 90-95%)

AMRAP 4:00

3 HSPU

6 T2B

9 OHS 95/63

Rest 3:00 between sets
INT: 1 wall walk / 6 HKR / 9 OHS (75/53)

NOV: 3 push press (95-65/63-33) / 6 anchored T2B / 9 front squat (95-65/63-33)

GOAL: pace first AMRAP to get more reps on second AMRAP

Scoring Note: 1 round = 18 Reps

Mobility

10:00

Forearm smash + trap scrub + banded hamstring stretch