11/21/2014

11/21

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

Back Squat
5-5 @ 70-75
3-3-3 @ 80-85

Or

Front Squat
Max Effort

3rds
1 min of Rowing for calories
1 min of HSPU
1 min of Squatting Pullups
1 min of T2B or situps w Med ball -touch ground behind head
1 min of Bar Front Rack Lunges   - dont drop the bar;)
1 min of rest
*score total reps

AAB alt
EMoM 12
Mid Thigh Pause Snatches 75-85%

12 min AMRP
15 KB Swings 70/55
10 Burpee Box Overs
5 Squat Snatch 165/115

Two A Days

10 rds
Row 300M
rest 30 sec
*Priority goes to Gen wod on rowers!

10 min AMRP
1 HSPU
1 MU
2
2......