Rest Day
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
Back Squats
If NME is >6, 8-6-6-4-4@65-70-75-80-85,
if <6, 6,6,5,4,2 @65-70-75-80-85,
2112 rest 3 mins between sets
After set and during rest perform 10 Strict/Strict C2b
Bench Press
If NME is >6, 8-6-6-4-4@65-70-75-80-85,
if <6, 6,6,5,4,2 @65-70-75-80-85,
3112 rest 3 mins between sets
After set and during rest perform
5 Snatch Grip Hi Pulls @ 95-105 w a 3 second raise to knee
Annie
AAB
Back Squats
Bench
3rds
1 min of Row for distance
1 min rest
1 min Bike
1 min rest
1 min T2B
1 min rest
rest 5
repeat 1 rd all out
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
7 min AMRP
1 Sq Clean and Jerk @ 70
15 Pullups / C2B
75 DU
5 Front Squats @ same weight
15 Pullups / C2B
75 DU
rest 5
7 min AMRP
3 P Clean and Jerks @ same weight
15 HSPU / DB S2OH A)50/35, B)35/20 C)20/10
45 A Squats
rest 7
10 min AMRP
10-20-30-40-50
DB Snatches
*after each set perform 15 Box Facing Burpee overs
AAB
Rest 10
Ev 3 min for 3rds
15/10 cals on bike
15 Box Overs
Row
*score distance rowed