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Friday, November 18, 2011



CrossFit 540:7,8,9,11
540 South:8,12

Please note new times for South, and OPEN GYM for north from 10-11

Team Wod

Ladder Style

Two or Three person teams
one person works at a time
split work as needed
Full Clean can be counted as Power Clean and Front squat

Box Jump
Power Clean
10 DU (10 Singles) goes up by 5
Front Squat

when done and rested,

by increasing reps by 1, every rd, have team complete as many reps possible in 7 Minutes for teams of 2, 11 minutes for teams of 3, performing thrusters.  Only one athlete at a time may work at a time.


AAB: Power Snatch and OH squat

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