12/12/2014

12/12

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 Soouth: 5.15,6.15,11.30,4.30,5.30,6.30

4rds
30 WB
Run 400M
30 WB Lunges
rest 1 min

AAB
Hi Hang Snatch Drop
@ 50,60,65,70,70,75

Snatch
Pause at Knee AHAP
EMoM 10

P Clean
1 rep @75%
rest 30 sec

Two A day
3rds
Run 1 mile for time