CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

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

Teach (15-25:00)

Metcon

(30-60:00)

2 rounds (so 6 total 3 minute AMRAPs)

1: Metcon (2 Rounds for reps)

AMRAP 3:00 @ HARD effort

7 CTB pull ups

9 OHS (95/65)

Rest 2:00
INT: chin over bar pull ups / OHS (75/55)

BUILD: ring rows or banded PU / OHS (45/35)

Score is total reps for each of the 3 minute AMRAP. One round = 16 reps

2: Metcon (2 Rounds for reps)

AMRAP 3:00 @ HARD effort

9 burpees

9 DB DL (50/35)

6 DB hang power clean

3 DB S2OH

Rest 2:00
INT: DB DT (35/25) / burpees

BUILD: DB DT (30/20) / burpees

Score is total reps for each 3 minute AMRAP. One round = 27 reps

3: Metcon (2 Rounds for calories)

AMRAP 3:00 @ HARD effort

Row for cals

Rest 2:00
Score is total calories for each 3 minute AMRAP

Notes:

**You will complete each AMRAP twice, it does not matter which AMRAP you start with.

**DB weight should be moderate to heavy.

**OHS weight should be light today, with the goal to complete all sets unbroken.

**Pull ups should be a variation you can go unbroken as well.