10/3/2012

10/3

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
Crossfit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

WOD
Back Squats
5 @ 70
3@ 80
2@ 90
1@95+
1@95+
1@95+
1@95+
1@95+
*Back to Max efforts team.  Remember this does not mean you need to find a new max.  It means you are going for a max effort for all of the 95+ reps.  It is important to grind out those reps at your max effort.  What ever that may be.  Even if you find yourself getting weaker as the squats continue and you fatigue.

After
21-15-9
Deadlifts
Front Squats
A)225/155, 135/95
B)185/135, 115/75
C)155/105, 95/65
AAB: OH Squats