CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

10:00

Warm-up (No Measure)

4:00 bike

3:00 row

400m jog

Workout

30:00

Metcon (2 Rounds for reps)

2 rounds:

AMRAP 6:00 @ 85%

20 double unders

10/8 cals AB

2:00 rest

AMRAP 6:00 @ 85%

20 Russian KBS 55/45

10/8 cals row

2:00 rest
NOV: 50 singles / 8/6 cals AB / Russian KBS 35/25, 8/6 cal row

Score = total reps for each round

Mobility

Foam roll quads/hamstrings + perfect stretch x 5 each side