CrossFit 405, CrossFit 405 South – CrossFit



400m run

Line drills : Single leg toe touch, Lunge w/ twist, Burpee broad jump


couch stretch 1:30/side


Specific prep (23-30:00)

2 rounds

100m row


5 Burpees over erg

10 DU

Rest 1:00 between rounds; practice transitions an breathing/pace on all three movements



FAST TRANSITIONS, goal is to push through work HARD; Only reps that count are DU.

Metcon (5 Rounds for reps)

5 sets:

In 3:00 complete:

250m row

10 KBS (70/55)

10 burpees over erg

AMRAP double unders in time remaining

REST 3:00
INT: row / KBS (55/35) / burpee over erg / AMRAP single unders

NOV: 150m row / Russian KBS / regular burpee / AMRAP single unders

SCORING: each round is scored by number of DU or SU completed. IF you do not finish a round, enter 0 reps and comment where you finished.