1/28/2018

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

4rds
A1
Snatch 3 sec raise to above knee
5 reps @ 70-80 5 sec reset
A2
5 Strict T2B / Knee raise into leg ext
5 sec raise and lower
rest 2 min between rds

5rds
B1
Deadlift
3reps @ 85- max FS 3031
B2
8 Strict PU / 1 sec hold at top
B3
10 sec max effort on bike
rest 1 min between rds