8/5/2015

8/5

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

Front Squat Complex
Front Squat Down, then Pause half way up and drop back down to finish squat
10 sets of 1 @ 80-85% complex max or 75-80 Front Squat max- rest 1 min

5rds
Run 400M
10 Squat Clean Thrusters

Accessory Closeout

Hanging Snatch Grip Hi Pulls

7 rds of 3 from above knees

7 rds of 3 from below knees

AAB
Front Squat Complex

Find Three Rep Clean Max (TnG)

3 min AMRP
Squat clean to OH 185/125

Run 400M
200M Farmers Carry w dual KB 70/55
10 OH Lunges 115/75
15 Front Rack Lunges
20 Back Rack Lunges
200M Farmers Carry
Run 400M