12/22/2017

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Bench Press

If NME is>6, 3 reps for 7-8 sets @75%  
if NME is <6, 3 reps for 7-8 sets @ 70-75%
rest 2 min between, 31x1

28 min EMoM
1) 2 sets of 7/5/3 Pullups/ C2B
2) 7 G2OH A)135/95, B)115/75, C)95/55 RX+ 10 reps
3) 2 sets of 2 Bar Facing Burpees + 15 DU
4) 20/16/12 WB  RX+13 WB then 10 HSPU

 

Trevor Belline