11/5/2014

11/5

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

"30 Bars, Weights, Clips, Abmats, Pens, Papers, and Water Bottles"

30 Thrusters
30 Bar Over Burpees
*partition as needed
A)115/75
B)95/665
C)75/55

Run 1200M
21 Front Squats
Run 800M
15 Front Squats
Run 400M
9 Front Squats
A)135/95
B)95/65
C)75/35

AAB
ME Front Squats
*it is ok to not hit the same weight you did the previous day..... Just a heavy 'max effort' for today
15 min cap - move

Snatch
Every 30 sec for 4 min
1 rep at 80%

10 reps at 80%+

12 min EMoM
Run 1200M
5 T2B
3 Front Squats
10
6
15
9.......
185/125