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Thursday, October 8, 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

Run 800M
30 WB
10 Clean and Jerks
A)135/85, B)115/75, C)95/55
10 min Cap


Run 400M
40 WB
15 Clean and Jerks
10 min cap


60 WB
20 Clean and Jerks
*partition as needed
10 min Cap


Split Squats
Find Max

Snatch Balance
15 total reps at a min of 70% Snatch max

OH Squat
5 rep max

5 Hanging Hi Pulls -  Clean Grip
5 H Hi Pulls - Mid Grip
5 Hanging Hi Pulls -  Snatch Grip
30 ft HS Walk to wall for 10-15 Strict HSPU

8 min AMRP
Thrusters 95/65
Power Cleans

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