9/13/2015

9/13

CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30

Run 1000M
10 Burpees
20 HPC A)135/95, B)115/75, C)95/55
30 Burpees
20 HPC and Jerk
10 Burpees
Run 1000M

AAB

Jerk
3-3-1-1-1-1@60,70,80,85,90,95,?

Ev 30 sec for 4 mins
Snatch pausing above the knee @80-90
Ev 30 sec for 3 mins
Snatch at same weight

30-20-10
KB Swings
GHD's

10 min Cap
Row 1000
30 Pistols
15 HPC @25/145