8/18/2017

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

Close Grip Bench
If NME is 6 or higher
3 reps - 4111 for 7-8 sets @75%
rest 2 min between
If NME is 5 or lower
2 reps-21x0 for 7-8 sets @ 80%,
rest 3 min between
Structural
10-12 reps -3111 for 2-3sets @ trainer weight

3rds
Run 400
7 Squ Clean to OH
14 Pullups
A)135/95, B)115/75, C)95/55

AAB
CGB  
Follow the rep scheme for your NME score
Ladies tempo at 31x1, men at 21x1

Metcon