12/4/2013

12/4

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 south: 5.15,6.15,11.30,4.30,5.30,6.30

We will begin on time

EMoM 5 min
3 Halting Deads
2 Halting dead to full ext
1 Halting Dead to full ext and pop/ shrug
1 Clean
** bar only

EMoM 6 min
2 Cleans

Back Squats
4@65%
3@80
3@85
3@90

100 DU
then
3rds
9/7 Thrusters
21 Pullups or 7/4 MU
then
100 DU

A)140/95  

B)115/75 - 70 DU

C)95/55 - 50 DU