11/2/2014

11/3

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 Squats
5 reps
10 reps
15 reps
all @50-55%

or

AAB Back Squats
3@55-65
2@65-75
1@80-85
1@90-95
1@?

4rds
15 BJ
Run 400M
10 sets of complex
1 Dead
1 P Clean
1 Hanging Clean
1 Jerk
A)115/75
B)95/55
C)75/35

AAB alt
Ev 90 sec for
1 Dead
1 Clean
1 Hanging Clean
1 Jerk

Run 1 Mile

3 min AMRP
Squat Clean to OH 165/115