3/4/2015

3/4

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

Front Squats

10*2 @80

rest 45 sec

3 min AMRP

1 Squat Clean OH A)135/95 B)115/75, C)95/55

1 Bar Over Burpee

1 Squat Clean OH

2 Bar Over Burpee

1

3......

rest 3 min 

repeat starting from beginning

rest 3 min

repeat starting from beginning 

*score total reps from all three AMRPS

Accessory

40 Weighted Back ext 45/25

35 Strict T2B

3*10 underhand upright rows

AAB

If you have not done squats due to the open..... then perform Mondays Squats.

Front Squats

3-3-3 @ 80

2-2-2@ 90

1-1-1@95

2 min AMRP

1 Squat Clean OH 205/145

1 Bar Over Burpee

1 Squat Clean OH

2 Bar Over Burpee

1

3......

35 Strict Pullups

35 Strict Ring Dips

8 min AMRP

40 Calorie Row

30 OH Squats 115/75

30 Calorie Row

20 OH Squats

as many MU possible