12/23/2014

12/23

Crossfit 540: 5.25,6.15,8.15,11.30,4.30,5.30,6.30
Crossfit 540 south: 5.15,6.15,11.30,4.30,5.30,6.30

3rds of the following

Run 400m
5rds
5 wb
3 hspu/6 pu
1 p clean
A)185/125
B)165/115
C)145/95

Aab alt
Bench
Find max
Plus a total of three reps @90% +

Push press
7 sets of 2 @ 80%. Rest 1 min

Alt between the following
3 sets of 8 Kb shoulder presses on the knees. Ahap

3 sets of 10 - 3 sec pausing dips - pause on bottom and top

30 cleans
50 ghd's
200 du
Row 750 m
10 min cap
185/125