CrossFit 405, CrossFit 405 South – CrossFit


Intro, Warm up (0-12:00)

Teach (12-20:00)



Metcon (Distance)

5 rounds

4:00 row OR bike OR Ski


1:00 skill practice (handstand walks, double unders, kipping, muscle up progressions, etc)

2 turkish get ups/arm

**keep pace on rower/bike/ski erg consistent, but not easy. You can also alternate between each round if you choose.

**Choose a skill and work on it for 1 minute after each set (one skill for all 5 rounds)

**TGU weight should be moderate, and focus on perfect movement

**SCORING is total distance in meters completed at end of 5 rounds. Make a note of TGU weight in comments


Metcon (No Measure)

Not for Score:

15:00 Recovery Bike

On the 5:00, 10:00, and 15:00:

12 Lateral Box Step-Ups (6 / leg)

12 Waiter Squats (6 / side)