6/14/2015

6/14

Crossfit 540: 8,12,1
CrossFit 540 South: 12.30,1.30



20 min AMRP
10 Push Press A)115/75, B)95/65, C)75/55
10 KB Swings 55/35
10 Box Jumps

Accessory
3rds
20 Reverse Ring Situps

AAB
Banded Push Press (Purple)
Find Max +1-1-1@90+

alt the following
6rds
1 rep of complex 1 Front Squat 1 Jerk AHAP
3rds
10 Strict T2B
10 3 sec Pause Ring Dips (top and bottom)
40 feet of HS Walks

Row 400M
10 HPC 205/145
Row 400M
20 KB Swings 70/55