1/23/2018

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

4rds
1 HPC @ 85+
10 Strict PU
1 HPC
8 1 arm DB/KB OH Press
1 HPC
5 Halting Deads @ HPC weight
rest 90 sec

A)100, B)70 reps of Squats
20 Pushups
100/70 Situps
20 Pushups
A)50, B)30 Squats
20 Pushups
50/30 Sit-ups 

AAB

4rds
1 HPC + 1 HSC @ 85+
7 False Grip Strict ring Pullups
1 HPC + HSC
8 Strict to Def Strict HSPU
1 HPC + HSC
rest 2-3 min

15 min Cap
2rds
4/3 MU guy/girl
20 WB
40 DU
2rds
7/5 MU
30 WB
60 DU
2rds
10/7
40 WB
80 DU