CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Intro and warm up (0-15:00)

Mobility (15-20:00)

Teach (20-25:00)

Strength

(25-35:00)

AD/IN: Weighted Pull-ups (Build to tough set of 3 in 10:00)

BUILD: jumping eccentric pull ups; 3 sets x 8-10 reps; rest 1:00

Metcon

(25-55:00)

Metcon (5 Rounds for time)

5 rounds

Every 4:00 complete:

30 double unders

15 deadlifts (155/105)

10 CTB pull ups

5 HSPU
Int: 30 DU / 15 DL (135/95) / 10 pull ups / 2 wall walks

Bld: 60 SU /15 DL (115/75) / 10 ring row / 5 DB strict press

Notes:

**Weight on DL should be something you can do 25+ reps UB when fresh.