9/10/2015

9/10

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 Squats
EMoM 10
3 @ 75

30 KB Swings
3rds
15 Thrusters A)95/65, B)75/55, C)65/35
Run 400M
then
20 KB Swings
*ev time kb is dropped add 3 reps to amount left

Accessory Closeout
200M KB Farmers Carry, just fingers no thumb
AAB
Banded Push Press
10*2@80-85 ev min on the min

Emom 12
Squat Clean Thruster @ 85,90,95

8 min AMRP
8,10,12,14.....
HSPU
T2B
1 Clean and jerk after each set @ 80

3rds
Run 400M
10 Snatches 135/95
2 RC