3/13/2018

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

A1) Bench Press
If NME is >6, 8-8-8-6-6@67,70,73,75,80
if NME <6, @67,70,70,75,78
2013  rest 3 min between

A2) Strict/ Weighted PU
5 reps, as difficult/heavy as possible

4rds
Ev 4 mins
8 Burpee Box Overs
10 Hanging DB Snatch
10 Db Jerks on each arm
8 Burpee Box Overs
A)50/35, B)35/20, C)20/10
*option of 6,4 BBO

AAB

5 min AMRP
15 Deads 185/135
then,
sets of 12 WB
alt w HSPU in increasing sets of 8,10,12,14...

rest 10
repeat 13 reps @ 225/155
rest 10
repeat 11 reps @ 275/185
rest 10
repeat 9 reps @ 315/205


 

Trevor Belline