CrossFit 405, CrossFit 405 South – CrossFit
Line drills : Single leg toe touch, Lunge w/ twist, Burpee broad jump
couch stretch 1:30/side
Specific prep (23-30:00)
5 Burpees over erg
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)
In 3:00 complete:
10 KBS (70/55)
10 burpees over erg
AMRAP double unders in time remaining
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.