1/16/2018

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

7rds
A1) Bench Press
3 @ 70 21x1

A2) Strict / Weighted Pullups
5 reps strict or AHAP

A3) Deadlift
3 reps @ max FS Weight 20x1
(explode from ground, slow lower to ground)

* rest no longer than 30 sec moving on to next mvmt, rest 1 min after round

3rds
30 sec max effort on
Bike
rower
OH Burpees
rest 2-3 min between max efforts

AAB
Complete A 1 and 2, but sub A3 for 2 HPC + 2 HSC @ 70 and work up

6rds
10 sec on bike
rest 2 min

rest 5

repeat

Trevor Belline