CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Intro, Warm up (0-12:00)

Teach (12-20:00)

Strength

20-30:00

ALL: Deadlift (build to tough set of 5 in 4 sets; rest 2:00)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:00

30 box jump overs (24/20)

30 DL (185/115)

30 lateral burpees

run 400m after each round
Teams can split reps up however they choose, BUT all 3 must run together.