CrossFit 405, CrossFit 405 South – CrossFit


Intro, warm up, mobility (0-15:00)

Teach (15-25:00)


power snatch build/prep

– build to heavier than workout weight for 3-4 sets x 3-5 reps (TnG)

– prep HSPU and CTB or pull ups b/t sets



Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

5 round “buy in”

250m row

10 power snatch (95/65)

Once 5 rounds are completed, AMRAP with time remaining:


7 CTB pull ups

21 air squats
INT: 5 rounds row/PS (75/55) then 2 wall walks / 7 pull ups / 21 air squats

BUILD: row/Hang Power snatch (PVC or empty bar) then 5 push ups / 7 ring rows / 21 air squats


**I would like the PS to be unbroken (or possibly 2 sets with SHORT break) for all rounds, so choose a weight that is light for you.

**For the second part, choose movements you can go unbroken for each set or modify volume of those movements to stay unbroken and intensity high for back end of this workout.