1/9/2014

1/9

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

2rds
Max reps
Bench Press
Pullups
A)BW/80%
B)80%/60%
C)60%/40%
*Aim for a minimum of 10 reps on the first round.... Spotters job to not let the athlete quit when they want to by refusing them when they try and re rack the bar and make them do another 10 to 20 reps.....;/

then

5 min AMRP
1 Box Jump
1 Jerk
2
2
3
3...........
*1 Burpee every time bar is dropped

A)135/85

B)115/65

C)95/55

rest 2 min

5 min AMRP
20 DU
15 WB
10 Hanging Cleans
A)135/85
B)115/65
C)95/55

AAB
Front Squat
1@85
1@90
1-1-1-1@95+

Alt Between
7 rds
2 Squat clean at 80%
7-10 strict Pullups
7-14 Strict HSPU

10 min Cap
Row 1000
25 Pistols
15 Hanging cleans 225/145

rest 2

15 BMU
75 DU
3 RC