CrossFit 405, CrossFit 405 South – CrossFit


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

Teach (15-25:00)



1: Metcon (5 Rounds for reps)

EMOM 5:00

2-5 HSPU

5:00 Rest/Transition
INT: 1-3 wall walks or piked push up

BUILD: 2-5 perfect push ups or piked push up

2: Metcon (5 Rounds for time)

5 rounds

Every 3:00 complete:

10 thrusters (95/65)

12 bar facing burpees

INT: thrusters (75/55)

BUILD: thrusters (65/45)
INT: thrusters (75/55)

BUILD: thrusters (65/45)


**The goal is to finish the work with a little rest time every round, so choose volume and weights so that you can complete a full round in 2 minutes (or less)for all rounds.

**It’s ok to get a bit slower each round, but goal is to not have a big drop off from 1st to 5th round