CrossFit 405, CrossFit 405 South – CrossFit
Warm up (0-8:00)
Metcon (No Measure)
Part 1 (25 min)
3 sets not for time
10 DB RDL @ 3111
10 DB goblet squat @ 21X1
30 jump switch lunges (15/leg)
rest 2:00 between rounds
2 rounds for time @ 95%
25 sit ups
**Part 1 is not for time. The priority is movement/tempo.
**Choose weights you can hold tempo PERFECT.
**We only have 25 mins for part 1, modify # of reps as needed to complete each round in about 2:30-3:00
**Part 2 is harder effort; push pace on both run and row and use sit ups as recovery.