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Friday, May 20, 2016



CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,10,11

Warm Up
Run 200M on your own
Bar Clean and Jerks

Team - all of it
Grace Race
1st person
1 min to do 30 C and J or as many reps possible
2nd person, 1 min to do the same
then two mins for both athletes to make up the undone reps as a team

rest 3 min

Run 1 mile total as team,
100 T2B
100 Deadlifts A)135/95, B)115/75, C)95/55
100 DU
100 Lunges
Cuttoff 45 min

(no group warmup... be big boys and girls....10 min to warm up)

8 sets (12 min)
1 Snatch Hi Pull
1 Snatch 5-10lbs less than Hi Pull

10 min of
10 Strict HSPU
4 Weighted Pullups
8 45/35 Bar Back Ext

25 min Run
alt between
800M @ 80%(hardish)
800M @ 50%(easy)

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