8/4/2015

8/4

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

Mandatory Warmup
-if needed Box Wrist/Banded Wrist
Length of Walking Pulsing Walking Lunges
8 reps of 1/4 Jumping Squats
8-12 Bar Presses
6-8 Weighted Bar Push Press
10-15Air Bar Split Jerks(footwork)

Jerk 
Find Max

Nate

***last done on 2/6
20 min AMRP
2 MU or 5 Pullups
4 HSPU or 8 Pushups or 4 Kneeling kb presses
8 Swings @A)70/55, B)55/35, C)35/20

***Last done on 2/6

Accessory Closeout
3rds
Sled Push
100M for time
*rest as needed
rx)2-45's/1-45  rx+)4-45's/2-45 + 1-25