12/19/2014

12/19

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

HPC Ladder
as long as possible - starting at 2 reps, going up by 2 reps
A)155/105
B)135/85
C)95/55

Fran

21-15-9

Thrusters 95/65

Pullups

AAB
Snatch
12x1 @ 70-75%  rest 30 sec

Squat Clean
12x1 @ 70-75% rest 30 sec

8 sets of complex AHAP
Clean
Hanging Clean
Jerk

Fran
21-15-9
Thrusters 95/65
Pullups