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Monday, September 14, 2015



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

Power Clean
1-1-1-1-1-1 AHAP

Ev 30 sec for 4 mins
Snatch Grip Hi Pull @ max
Ev 30 sec for 4 mins
clean Grip Hi Pull @ max

Ev 3 mins
10 thrusters A)115/75, B)95/65, C)75/55 AAB)135/95
15 Box Overs AAB 30/24
-score each round

*when final 3 mins is up, move on to...

Ev 5 Mins
Run 400M
5 Squat Cleans AAB Squat Snatches
10 Pullups AAB) C2B
-score each round

*when final 5 mins is up, move on to...

6 min AMRP
Run 800
40 Pushups / 30 HSPU
as many DU possible w time remaining
-score total reps

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