7/6/2013

7/6/13

Crossfit 540: 7,8,9,10

Crossfit 540 south: 11,12

Back squat

3@70-80

2-2@80-90

1-1-1@95+

Max effort reps single effort 

Bench press

Dudes: bw, 85%, 70%

Chicks: 80%, 60%, 45%

Pull-ups

800m run

100 du

Run 400

15 f squats

4un 400

100 du

A)155/105

B)135/85

C)115/65

Aab

100 du

Row 800

10 squat cleans 225/155

Row 800

100 du