1/3/2014

1/3

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


Team Wod
2rds
50 Box Jumps
Partner holds plank
50 Deads
Partner holds 2nd bar
50 T2B
Partner Hangs on Bar
100 DU
Partner holds Air Squat
A)225/155
B)205/125
C)165/95

AAB
OH Squat Max

4 singles at 90-95% max F Squat

Alt Between

Seated Deadlifts

3x10 stand all the way up on every second rep 115-155 / 75-105

Hip Bridges

3x15 Heavier than the sets of 20 - unless those sets were broken

Glute Ham Raises / Leg Curls

3x10

Squat Clean Thrusters

3x4 @75% max

7 min AMRP

sets of 5,7,9

WB

C2B