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Friday, January 23, 2015

1/24/201515

1/24

Crossfit 540: 7.8.9.10
Crossfit 540 south: 8.10,11

Front squat
4 sets of 3 @ 85%

Team
7 min amrp
3 thrusters
7 box overs
A)135/85
B)115/65
C)95/55

Rest 2 min

7 min amrp
5 thrusters
7 box overs
A)115/75
B)95/65
C)75/55

Rest 2

7min amrp
7 thrusters
7 box overs
A)95/65
B)75/55
C)65/35

Aab

Floor press
2 rep max

Alt between
4 sets of 2 sets of 1 complex
2 push press 1 jerk @90% pp max

Strict t2b
4*10

Hanging snatch hi pulls
4*8@80

Row 40 calories
20 cleans
Row 30 calories
15 clean and jerk
155/105




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