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Thursday, October 13, 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

EMoM 10
Front Squat Holds @ 70%max
Clean bar, and hold for 15 sec, then dump wo standing

if you were unable to make it in yesterday, you MUST perform the following before the fun looking metcon

Max Bench reps
followed by
Max PU

15 min AMRP
20 Situps
15 Deads
10 Cleans
5 Jerks
A)115/75, B)95/65, C)65/35

HS Walks 100ft
add half circle shape  (turning) if needed

15 min EMoM
1st min: 10 Med Ball GHD's
2nd min: 10 Strict HSPU
3rd min: 2 sets of
1 Pause below knee clean Hi Pull
1 Pause below knee clean
1 Clean @ 70

Clean and Jerk
Pause at the catch and then finish jerk wo readjusting feet

10 min AMRP
20 WB
5 Cleans @ 185/125

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