12/15/2014

12/15

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

Run 800M
10-9-8-7-6-5-4-3-2-1
Power Cleans
Pullups
then
Run 800
A)135/95
B)115/75
C)95/55

AAB
10 min to find Behind the neck Jerk

3/4 Banded Bench Press Close Grip
8 reps @45%-50%
6 reps 5-10lbs heavier
Double bands (Purple or Red)
set up Safety bar a few inches from chest

Alt between
3rds
10 Ring Dips
3 sec hold at the bottom - 3 sec hold at top
and
3rds
20 Ghd's

Two A day Wod
Row 750 M
10-8-6-4-2
Power Cleans
MU
then Row 750M
225/145