Tue 29 Oct 2013

Visiting CF St Louis
(www.crossfitstl.com)

OH squat
Warm up: 5 x 45 - 95 - 115 - 145 - 165 lb (74.8 kg)
Work sets: 5 x 175 - 190, 3 x 200 lb (90.7 kg)
Bonus: 2 x 10 x 135 lb (61.2 kg)

Back squat
Warm up: 5 x 115 - 165 - 205 - 235 - 265 lb (120 kg)
Work sets: 3 x 5 x 275 lb (124.7 kg)
Bonus: 5 x 205 lb (93 kg) 3 sec pause in bottom

Bench press
Warm up: 5 x 45 - 115 - 135 - 165, 3 x 205 lb (93 kg)
Work sets: 5 x 215 - 230 - 230 lb (104.3 kg)
Bonus: 2 x 10 x approx. 60 kg.