10/12/2014l

Crossfit 540: 8,12,1,2

CrossFit 540 south: 12,1

Back squats 

2rds

15 reps at 55-65%

3rds

20 thrusters

Run 400 m

20 kb swings

95/65, 55/35

Aab alt

Front squats and push press

70,70,80,80,85,90,90,95

5 min amrp

7 thrusters

7 bf burpees

115/75

7 min amrp

3 g2oh

3 t2b

6

6

9

9....