8/10/2011

8/10
CrossFit 540: 5.15,6.15,7.15,11.30,4.30,5.30,6.30
540 South: 6.15,12,4.30,5.30,6.30

Warm Up
Front Squat
20 reps at 70% max or higher

Then 7 rds
7 Front Squats
7 Pullups (option of 4 strict for torn hands)
Run 400 M

AAB
Do not do above
Snatch Max
*before any snatch is attempted, a snatch balance at same weight must be achieved
then
8 min AMRP
3 Deads A)275/195 B)225/155 C)155/115
7 Ring Dips
15 DU