1/8/2014

1/8

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
10 sets of 3 @75-80 (more than last time)
rest 45 sec

Alt between Sets of

3 sets of 25 Back Extensions

3 sets of Back Lunges 12 total reps
aim for 155/105

3 sets of Bent Over Rows 10 reps

3 sets of KB Lawnmower Pulls 10 reps each arm
 aim for 135/85

4rds
25 Lunges
25 Flytraps

AAB
Bench
3-3 @80
2-2 @90
1-1-1@95

Push Press

3-3 @80

2-2 @90

1-1-1@95

2rds

10 OH Squats

10 Box Overs

10 Thrusters

10 Clean and Jerk

10 T2B

10 C2B

rest 1 min

10 C2B

10 T2B

10 Clean and Jerk

10 Thrusters

10 Box Overs

10 OH Squats

rest 1 min
*20 min cap