10/10/2014

10/10

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

100 DU
21 Front Squats
21 Push Press
100 DU
15
15
100
9
9
100
A)115/75
B)95/55
C)75/35

AAB extra
7 MU
7 Burpee Box Overs 30/24
6
6
5
5
....
1
1

Two A Day
Hanging Power Clean Drills
Pause at knee
Ev 90 Sec  12rds
70-80%