CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

10:00

Warm-up (No Measure)

1 round:

10 lunges/leg

10 jump squats

8 push up to down dog

8 single leg toe touch/leg

2:00 super front rack

2:00 trap scrub varying arm position

Strength

15:00

Metcon (Weight)

EMOTM for 8:00

5 hang power cleans (115-95/75-65) +

5 lateral burpees over bar
NOV: EMOTM for 8:00 5 HPC + 5 regular burpees

Workout

20:00

Metcon (Time)

3 rounds:

30 sit ups

200m run

15 KBS 55/35

200m run

10 pull ups
Easy pace; keep aerobic

Mobility

Calf smash