10/1/2015

10/1

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

20 Front Rack Lunges
Run 1200M
100 DU
50 Pullups
50 KB Swings
*Partition as needed
Run 1200M
20 Front Rack Lunges

Accessory Closeout
Inverted Ring Situps
3*20

AAB
Ev 30 sec for 3 mins
1 Hanging Hi Pull
1 Hanging Snatch @70-75

1-1-1-1 of same complex @ 85-90

5 min AMRP
20 OH Squats 135/95
20 Bar Facing Burpees
as many MU possible

30 T2B
15 Hanging Snatches 135/95
20 T2B
10 H Snatches
10 T2B
5 H Snatches