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Sunday, September 21, 2014



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

Ev. 90 for 15min

Back Squat x 2
Loads per Set:

10min AMRP
30 DU
15 WB
5 Power Cleans

A) 135/95
B) 115/75
C) 95/65

AAB Alt.
5min EMOM
Muscle Snatch x 1
5min EMOM
Power Snatch x 1
5min EMOM
Snatch x 1

10min AMRP
50 DU
15 Unbroken WB *Dropped Ball Must Reset*
5 Power Snatch 135/95

Perform Snatches at Ses. 1 and Back Squats at Ses. 2
Row 500m
Rest 2min

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