CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Intro, warm up, mobility (0-10:00)

Teach (10-20:00)

Strength

(20-35:00)

Metcon (2 Rounds for reps)

Every 90s x 5 alternating rounds (15:00):

1: DB hang power clean x 5-8 reps (50/35)

2: DB front rack lunge x 10 steps (50/35)
INT: 35/25

BLD: 20/15

Notes:

First 90s is 5-8 DB HPC

Second 90s is 10 FR DB lunges (5/leg)

Scoring:

Round 1 = total HPC reps

Round 2 = total lunge reps

Metcon

(40-60:00)

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00 @90%

25 double unders

10 wall ball shots (20/14# 10/9)

Rest 2:00

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00 @95%

6 box jump overs (24/20)

9 burpees

Rest 2:00

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00 @100%

7 hang power clean and S2OH (95/65)

run 200m
INT:

1) double/single combo + WBS

3) HPC+OH (75/55) + run

BUILD:

1) 50 singles + WBS (14/10)

2) box step ups + burpees

3) HPC+PP (45/35) + run

Notes:

** Goal is high intensity, with little rest and hard effort on all three 5-minute pieces.

**Approach each 5 min workout like it’s the only workout for the day, so don’t over think too much or try to “pace” for the last 5 minutes, just push hard and use the programmed rest to recover for next part!