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Monday, September 26, 2016



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

Front Squats
10 sets of 2 @ 70 - rest 1 min between sets

20 sec of L Hangs

8 min AMRP
8 Clean and Jerks 95/65
12 WB

Front Squats
7 Strict Pullups between each set


20 ft HS Walks
*if able, turn at 10 ft and come back
** if able to make 20 ft, add a slight turn at 10ft mark
*** shoulder taps and 2-5 ft walks to wall if unable

1 set of the following ev 30 sec for 6 rds
Hi Hang Snatch Panda Pull (slight break at hips only)
Hi Hang Snatch @ 60-70

If MU score is less than 8,
2 sets of
4 Straight leg kip/ Hip pop swings
(bring pointed toes to face height bf kipping hips)
1 MU

if MU score is above,
Max Def Strict HSPU (45) followed by 8-12 kipping

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