5/9/2013

5/9

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

Bench Press
Warm Up
5@70
3@80
2@90
Work
1@95+
1@95+
1@95+
1@95+

WOD
6 Min AMRP
1 Squat Clean
1 Burpee
then
2 Squat Cleans
2 Burpees
3
3
4
4...until time runs out
*score completed rep round, plus addition reps in uncompleted rd

then

14 min AMRP
5 Deads
7 Box Overs
10 Nasties
A)135/95
B)115/75
C)95/55


AAB Alt WOD
Find three Rep OH Squat- No Rack

then

3rds
2 Rope Climbs
4 Squat Cleans 225/135