10/7/2014

10/7

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

21 Min EmoM

1: 2 Deads

2: 12 Situps w medball

3: 40 DU

8 min Amrp

10 G2OH

10 Pullups

95/65

AAB

10 min EmoM

Clean Drills

1 Clean Shrug from Ground

1 from hang

90%+ max

10 min EMoM

1 Pausing Jerk -slow to fast extension

1 Jerk

8 min EMoM

10 G2OH

10 C2B

95/65

Two A Days

5 rds

Row 500M

Rest 2 Min

3rds

10 Deads

50 DU

275/205