12/31/2014

CrossFit 540: 5.15,6.15,8.15,11.30
CrossFit 540 South: 5.15, 8.15

Open Gym at North at 5.30

New Years Day Hours
North: 11.30
South: 3pm

Back Squat
10 sets of 3 @75% Rest 1 Min

Alt between the following sets

Split Squats
3 sets of 10 on each leg  up to 95-65
Shoulder Press
3 sets of 8
Bent Over rows
3 sets of 10
Banded Planks
3 sets of 1 minute

Option of as many OH burpees possible in 3 min

AAB
Banded Bench  - Purple for <200 for="" red="">200
one band on each side, strung 4 times
Find max
Have a min of 3 singles at 90%+

Shoulder Press
Find max
Have a min of 3 singles at 90%+

Alt between
Floor Press
3 sets of 8 @65%

HPC
6 sets of 3 reps @ 80-85%
-do two sets of the three between the sets of floor Press

3 sets of HS Walks

7 min AMRP
5 MU
50 DU

or

5 min AMRP
1 Clean and Jerk @70-75% max
1 Burpee Box Jump