11/22/2011

11/22

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:5.15,6.15,11.30,4.30,5.30,6.30

Front Squat
3-3-3-3 80%+
AAB
Front Squat
3-3-3
Clean
3-3  (try and perform sets without letting go of bar.... or for only extremely brief periods)

Then after,
5rds
10 Med Ball Situps
10 Ring Pushups (body must pass through top of ring only)
10 Pullups
10 Cleans  AAB 10 Snatches 95/65
AAB Twist : if any set of 10 is not done unbroken, 2 burpees must be performed