9/30/2016

9/30

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

Back Squats
3-3-3-3-3@80,85,90,93,93+-
AAB: if level 9+, 5*6 @77

10 Min AMRP
Run 800, then
1-2-3-4-5, then begin at 1
Squat Cleans
Burpees
A)135/95, B)115/75, C)95/55

AAB
Back Squats

Snatch Balance
10@50% max snatch

Snatch
Slow to Fast
1-1-1-1-1-1@75-80
3 sec rise to MID thigh, then finish
1 Snatch

Snatch
1-1-1-1-1-1@85,88,93,97,?

7 min AMRP
if MU score is above level 5
3 Squat Cleans 155/105
5 MU
-if below lev 5
3 Squat Cleans
3 MU