12/31/2017

CrossFit 540: 8,12,1
CrossFit 540 South: 8,12.30,1.30

New Year day hours
11.30-1.30  
The Gauntlet

A1  Bench Press
If NME is >6 10,8,8,6,6@68,75,75,77,82
if NME is <6 @68,73,73,75,80
rest 3 1012

A2 Strict PU
During rest on Bench, 5 reps @ 2012
*2 sec hold at top and 2 sec lower

B1
Snatch Grip Dead Hi Pull
4 reps for 5 sets 3 sec raise to knee @100-125% max
rest 2 min between

B2
8-10 T2B / Strict T2B
 

4rds
12 sec on Bike at max effort
5 reps Back ext 3 sec hold at top and lower
1 arm OH walk across gym AHAP / HS walk max effort
AAB Extra
3 OH Squats @ 90-105 max snatch  increase descent speed each rep