CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Intro, Warm up (0-15:00)

Teach (15-25:00)

Strength

(25-40:00)

ADV: Metcon (Weight)

EMOM for 15:00

1: weighted pull ups x 5 (50% of 1RM)

2: ring dips x 6-8

3: Power clean x 5 (build each round from 60% of 1RM)
INT: strict pull ups (no added weight) / bar dips / PC (135-115/75-65)

BUILD: banded pull ups / push ups (to bar or box as needed) / hang power clean

SCORING: record weight of final set of power cleans

Metcon

Spend 6-8:00 building up front squats

Metcon (AMRAP – Rounds and Reps)

Nutrition Challenge workout #4

(Level 1)

AMRAP 7:00

5 front squats (155/115)

7 bar facing burpees
Level 2: (95/65)

Level 3: (65/35)