CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

10:00 Minutes

Warm-up (No Measure)

10-12 empty bar good mornings @3030

10-12 empty bar back squats @2121

10-12 empty bar push press

+

2 rounds increase effort

row 30 secs at tough pace

5 burpees

7 KBS

5 burpees

row 30 secs hard Effort

rest 2:00

Workout

Row/Burpee/KBS Lactic End Repeat (3 Rounds for time)

3 sets @ 100%

row 250m

10 burpee

10 KBS 70/55

10 burpee

10 KBS 70/55

10 burpee

row 250m

rest 10:00 between each set