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Saturday, July 28, 2012



Crossfit 540: 8,12,1,2
CrossFit 540 South: 2,3

Halting Deads up to A weight

7 min AMRP
20 Power Cleans 95/65
20 Pushups
Run 200 M
Rest 3 min and change weight
7 Min AMRP
15 Power Cleans 115/75
15 Pushups
Rest 3 min and change weight
7 Min AMRP
10 Power Cleans 155/100
10 Pushups

Halting Deads as well
Knee Hanging Power clean drills using boxes or benches
Gradually add weight

5 min AMRP
30 g2oh
with time left as many DU as possible

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