1/31/2015

1/31

Crossfit 540: 7,8,9,10
CrossFit 540 South: 8,10,11

Find Deadlift Max

Team Wods

3 min AMRP
Clean and Jerk

rest 1

3 min AMRP
Bear Crawl Lengths

rest 1

3 min AMRP

KB Swings

rest 1

3 min AMRP
Crab Walk Lengths

rest 1 min

3 min AMRP
Bar Facing Burpees

AAB

Banded Back Squat (purple)
12 sets of 1 @ 70%
rest 30 sec - make all efforts to stick to the time component

Deadlift of of 25lb plates (bar is higher off the ground than normal)
Find max

3 sets of following
10 reps of GHR's

5 sets of complex
3 HPC's 1 jerk @ 70-80

8 min AMRP
Row 10 Calories
8 Ring Dips
6 Power Cleans 185/125