CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

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

Teach (15-25:00)

– deadlift

– box jumps

– Sit ups STANDARDS

Strength

(25-40:00)

AD/IN: Deadlift (build to heavy set of 5 in 15:00)

BLD: Deadlift (5,5,5,5,5,5; small build – Mechanics FOCUS; rest 1)

Metcon

(40-60:00)

Metcon (Time)

7 rounds (20 min cap)

18 sit ups

15 box jumps w/ step down

9 deadlifts (185/135)
BUILD: sit ups / box step up & down / DL (135/95)