CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

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

Teach (15-25:00)

Strength

(25-50:00)

ADV: Front Squat (@23X1; 5 sets x 6 reps (60-65%); rest 2:00)

Tempo is the PRIORITY today. Keep all working sets at the same weight

INT: Front Squat (@21X1; 5 sets x 6 reps (60-65%); rest 2:00)

Tempo is the PRIORITY today. Keep all working sets at the same weight

BLD: Front Squat (@10X1; 5 sets x 8 reps; rest 1:00 )

Keep all working sets at the same weight.

Metcon

(50-60:00)

Metcon (Time)

For time @ HARD effort (8:00 CAP)

20-15-10

Assault bike cals

Kettle Bell swings (55/35)

Abmat sit ups
BUILD: AB cals / Russian KBS (45/25) / abmat sit ups

Notes:

**Looking for a hard effort today, so push it on AB and KBS, and use sit ups as the “recovery time”

**Weight on KB should be something you can move fast and go unbroken for the entire workout.