2/20/2018

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

The Open Starts this week!  This Thursday at 7pm the CrossFit games announces the 1st workout of the 2018 Open.  This cycle is your last chance to sign up for the In House open, a free fun comp where we can compete against each other.  RX and multiple scaled divisions.  Lost of prizes and good times!  Sign up and have fun.  The workout will be programmed anyway :)

This week the wod will be programmed on Saturday

As always, on Thursday of the open we cancel the thursday 6.30 class to have a watch party!

Back Squats
6-6-6-6-4@
if NME is >6 74,78,80,83,85-87,
if < 6 74,76,79,83,83-85
tempo of 2111 of 1st three sets, 2011 on last two  rest 2-4 min between

Structural 8-8-8-6-4 2212

8 min AMRP
10 Box Jumps
10 HPC
10 Jerks A)115/75, B)95/65, C)75/45

AAB

no squats

5 min AMRP
9 Thrusters
9 AAB
9 Row

rest 5
5 min AMRP
5 BFB
15 GHD's
30 DU

rest 5
3-6-9….
OH Squats
HSPU

rest 5
5 min AMRP
10 BFB
50 DU

rest 5
Row 2.5 min
Bike 2.5 min

rest 10 repeat

Trevor Belline