CrossFit 405, CrossFit 405 South – CrossFit
Warm up, Mobility, and WOD brief (0-12:00)
Thruster (build to tough triple for day in 5 sets)
Build to something HEAVIER than you will use for the MetCon today.
Sage (AMRAP – Rounds and Reps)
20x thrusters 135/93
20x pull ups
INT/NOV: adjust thruster weight according to stimulus / jumping pull ups, banded pull ups, or ring rows are all good modifications.
**Choose a weight on Thrusters you could complete 20 unbroken reps when fresh. Same with pull up variation, choose a variation you could complete 20+ unbroken when fresh.
**We will re-test this workout, so be honest with your ability on thrusters/pull ups and choose a weight that meets stimulus.
Triceps smash w/ barbell + hamstring smash w/ lax ball on box