CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Intro, warm up (0-12:00)

Teach (12-20:00)

Strength

20-45:00

AD/IN: Back Squat (2 reps x 9 sets; 1@22X1 and 1@10X1; rest 1:30)

3 sets x 60%, 3 sets x 65%, 3 sets x 72%

BLD: Back Squat (@20X1; Every 2:00×6; 3 reps; build from prev. week)

all working sets at same weight

Metcon

45-60:00

Metcon (Time)

3 rounds @ consistent pace/round (15:00 time cap)

500m row

12 burpees

21 KBS (55/35)
BUILD: row / burpees / Russian KBS (35/25)

Notes:

**Goal for today is FAST transitions. Get off the rower and right to the burpees, and after last burpee, get that KB in your hands.

**Weight-wise for the KB, something you can go unbroken for all 3 rounds today, but that last few reps each round might be a little tough…gut it out today and hang on for that set of 21 each time.

Finisher

Metcon (Time)

for time

50 strict pull ups