7/17/2015

7/17

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

Sets of 14-10@70,75

20 KB Swings

Run 400

20 Pullups

20 WB

Run 400M

20 Pullups

20 Deads

Run 400M

20 Pullups

AAB

6 min EMoM

1 Power Clean

1 Squat Clean @75%

Power Clean 1-1-1-1@90+ -10 min cap

Squat Clean 1-1-1-1@90+ -10 min cap

Max Effort Strict Pullups

40 ft of HS Walks

Max Effort HSPU

Max Effort Strict Pullups

* min rest between stations

3rds

Run 400M

rest 1 min

Sled Push 50M Down and Back 3-45/2-45

rest 1 min