12/27/2015

12/27

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

Front Squat
5-5-5-5-5@60,65,70,75,75+

3rds
50 Hanging to OH A)135/95, b)115/75, C)95/55
*7 Burpee Pullups on every drop;)

AAB
Front Squat
5-5-5-5-5@60,65,70,75,75+

5rds
5 Hanging Snatch Grip Hi Pulls
10 Strict Pullups
15 Pistols (focus on weight in heel in descent and ascent)

5 Power Cleans 225/145
15 HSPU
4 Power cleans
12
3
3
2
6
then, rest 1 min
2 min AMRP
10 Lunges
3 Burpees