1/19/2015

1/19

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

Back Squats
3 sets of 8 @70-75%

7 min amrp

9 T2B/situps

7 Deads

5 Push Press

155/105

rest 3 min

5 min amrp * start where you left off

9 T2B/situps

7 Deads

5 Push Press

155/105

Close out / accessory

600M Row Sprint

AAB

Anderson Back Squats
Find max  (3 additional 90% reps also)

Accessory
Snatch
3 sets of 8 Snatches @70%

Barbell Step ups (aim for box w hip crease at knee level)
3*8 each leg AHAP

Hip Bridges
3*15 - more than last time

7 min AMRP
9 T2B
7 Deads
5 Push Press
155/105

rest 2 min

As many Box overs possible in 1 min