CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Intro, warm up (0-12:00)

Teach (12-20:00)

Strength

25-35:00

AD/IN: Strict HSPU (Find ONE max rep set)

AD/IN: Strict Pull Up (Find ONE max rep set)

BD-A1: Push-ups (4 sets x 8-12 reps; rest 30s)

BD-A2: Ring Rows (4 sets x 8-12 reps; rest 1:30)

Metcon

40-60:00

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
BUILD: 400m run / 21 KBS (45/25) / banded strict pull ups (use a band that will allow you to get all 12 reps each round in 1 or 2 sets)