9/3/2017

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

Special Hours on Monday! 8 and 9am at both gyms!

Push Press
4 reps @ 70 + 1 split Jerk
rest 1.5-2 for 5 sets  

Structural 8 reps for 4 sets rest 2

3rds
7 PU/C2B
7 Bar Over Burpees
7 Front Squats/OH
A)115/75 B)95/65, C)65/45
Rest 3
Run 400
repeat 3rds,
rest 3
Run 800 repeat 3rds

AAB
Fore head jerk 8 sets @ 40-?

Split Jerk 2@75, 2@80, 2@80,2@85,2@85 rest 2 for 1st 3, rest3 @bf last 2

metcon