2/22/2018

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

! Remember that there will be NO 6.30pm session tonight or on Thursdays during the Open.  We Will have a watch party at both gyms!  Swing by and check out the pain you guys will me experiencing on Saturday!

Today is the last day to sign up for the In House Comp!  DO IT!

7rds
A1  Bench Press
3 @ 60% 22x1

A2 DB Lawnmower Pulls
4 each arm, x210  AHAP
*rest 30 sec between rds

5rds
B1  Deadlift
3 reps @ 70-80 BS max x140

B2 15 sec Chin up holds

B3 50 DU or 90 sec of practice
or 20 sec on Bike for max Cals

B4 2 Front Squats, 10 sec descent & rise
A)155/105, B)135/85 C)95/55
 

Trevor Belline