CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Intro, warm up (0-15:00)

Teach (15-25:00)

+

set up/practice reps (25-30:00)

Metcon

30-60:00

Metcon (Time)

Teams of 3

For time (30:00 CAP)

800m Wreckbag Run (50/35)

75 Box Jump Overs (24″/20″)

50 Power Clean and Jerks (135/95)

20 bar muscle ups

50 Power Clean and Jerks

75 Box Jump Overs

800m Wreckbag Run
INT: wreck run / BJOs / PC&J (115/75) / 25 CTB pull ups

BUILD: run w/ 14# medball / box step ups / HPC&PP (95/65) / 25 ring rows