9/17/2015

9/17

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

Emom 10
1 Front Rack Lunge each leg A)165/115, B)135/85, C)115/65 RX+)AHAP-put weight in comments
1 Front Squat
1 Push Press

10rds
2 Cleans A)185/125, B)155/105, C)125/75
4 Strict Pullups
6 WB
20 DU

AAB
Bench Press
6*3 @ 80
4*1@90
rest 1 min between

5rds not for time
10 Strict Pullups
20-40 ft HS Walks

3rds
Row 30 Calories
30 WB
60 DU