CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Intro, warm up, mobility (0-12:00)

Teach (12-20:00)

Strength

(20-45:00)

ADV: Front Squat (@23X1; 5 sets x 1 rep (87.5-90%); rest 2-3:00)

INT: Front Squat (@21X1; 5 sets x 1 rep (87.5-90%); rest 2-3:00)

BLD: Front Squat (@10X1; 7 sets x 3 reps; rest 1-1:30)

(build from previous week)

Metcon

(50-60:00)

Metcon (Time)

For time (10 min cap)

50-40-30-20-10

Double unders

Russian Kettlebell swings (55/35)
INT: reduce vol. of DU to move quickly through workout / RKBS (45/35)

BUILD: 100-80-60-40-20 single unders + 50-40-30-20-10 RKBS (35/25)

Notes:

**Choose jump rope variation (or volume) you can move through quickly today

**Russian KBS should be weight you can finish 50 reps in 1-3 sets and finish the last 2 rounds unbroken

**SCORE add 1 second for each rep not completed.