1/8/2018

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

Mobility Clinic this Saturday at North from 10-11.30.  Great way to start the year of healthy!

Front Squat
1-1-1-1-3-3@75,80,85,87,92,95?
Rest 3-4 min before 3 rep sets

5rds
5 HPC / HPS
5 Front / OH Squats
10 Box Overs
A)115/75, B)95/65, C)75/55

Rest 8
-during rest perform 30-50 Strict PU

repeat

AAB
F Squats

metcon,
rest rougly 5x work time
5rds
10 Cals on Bike
10 C2B
rest 5x work time
5rds
5 HPS
5 OH Squats
10 Cals on bike

AAB optional 2 a day
repeat 3 metcons after min of 20 min break
Near max intensity