9/24/2016

9/24

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

Hanging Snatch
8 min to find a max

then,

1-1-1-1-1@80%

Team Wod

75 WB
then
30 Clean and Jerks
30 Thrusters
30 Clean and Jerks
then
75 WB

AAB
- must start 5 min into class....

Hanging Snatch Hi Pull
+
Hanging Power Snatch
1-1-1-1@75 EMoM

8 min to find Power max

Hanging Snatch Hi Pull
+ Hanging Squat Snatch
1-1-1-1@75 EMoM

8 min to find Squat max

5rds
20 Cals Rowed
15 Ghd's
10 Def HSPU 45's