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 (@10X1; build to a 3RM; rest 2:00)

3×70%, 1×75%, 3×75%, 1×80%, 3×80%, 1×85%, then go for a 3RM

BLD: Back Squat (@10X1; 5,5,5,5,5; rest 1:30)

build to a heavy set of 5 for the day

Metcon

45-60:00

Metcon (Time)

3 rounds increase pace per round (15 min cap)

75 Double-Unders

50 Air Squats

25/18 Calorie Row
INT: 50 DU / 50 air squats / row

BUILD: 100 singles / 50 air squats / row

Notes:

**Pace your row on your DU ability. If you need to back off your row pace a bit here to not mess up on the DU, do so. The time you save in bigger sets on the jump rope is more than the few seconds you could muster on the rower at a higher pace there.

**For air squats it is all about consistent pace. Find something you can move through the 50 reps at a good clip, but that won’t negatively impact the other 2 parts of the workout.

Finisher

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Metcon (2 Rounds for reps)

8 rounds tabata sit ups + 8 rounds tabata supermans (or GHD back extensions)
Score is lowest round of each movement