9/18/2015

9/18

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

Run 800M
30 1 arm KB Hi Pulls, Left Arm 55/35
20 Goblet Squats
Run 800M
30 1 Arm KB Hi Pulls, Right Arm
20 Goblet Squats
Run 800M
30 KB Swings
20 goblet Squats

AAB
Front Squats
5-3-1-1-1-1@65,75,85,90,95,?

Ev 30 sec for 3 min
Clean pausing ABOVE knee

Hanging Clean
2-2-2 AHAP
alt w
Max MU - min of 5
(work on chaining together and longer swings)

Run 400
15 Clean and Jerk 185/125
Run 400

3rds
12 T2B
6 Bar Facing Burpees
3 Squat Cleans 185/125