CrossFit 405, CrossFit 405 South – CrossFit


Warm up (0-12:00)

Mobility (12-15:00)

Teach/Movement Prep

Teach/Move (15-30:00)


1 Round

7 Calorie Bike

5 Toes to Bar

3 Hang Power Snatches



Metcon (Time)

4 Rounds for time @ CONSISTENT pace

15/12 cals AB (or Row)

15 Toes to Bar

9 Hang Power Snatch (95/65)
INT: AB, hanging straight leg raises (as high as possible), HPS

NOV: AB or row, ab mat sit ups, HPS


** The weight on the barbell should be a load that athletes could complete 21+ repetitions unbroken when fresh.

**Within the workout today, the goal is to complete every round of hang power snatches unbroken AND keep each rounds split time the same!


Barbell roll out forearms + some shoulder stretching (internal and external rotation)