CrossFit 405, CrossFit 405 South – CrossFit


Warm up + WOD brief (0-10:00)

Mobility (10-15:00)

Teach/Move (15-25:00)



AD/IN: Snatch (full) + hang snatch (full) (1.2 x 5 sets; every 90s; 65-75% of 1RM)

NOV: Segmented Snatch Deadlift + Hang Power Snatch Complex (1.2; every 90s; keep weight light)

FOCUS is on movement today!



Metcon (Time)

Teams of 2

8 Rounds (4 per person):

400 Meter Row

200 Meter Wreck Bag/sand bag/Medball Run

** In this partner workout, athletes will complete four rounds each, switching after full rounds are completed. For example, athlete 1 will complete the entire row and Wreck Bag run before tagging their partner in to begin. The Wreck Bag/sand bag/medball should be a weight that athletes are confident in moving quickly and without stopping for all 200 meters.