10/20/2016

10/20

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

10-10-8-8-6@70,70,75,75,77

in between every set perform 10/7 Strict Pullups

5rds

Ev 3mins

Run 200M

7 Deads

5 Bar Over Burpees

3 Cleans

*score each rd for time

AAB

BackSquats

if over level 9,

4rds of 5 @ 65 w a 3 sec descent

followed by 400M Row @ 1.45/1.52 pace

rest 90 sec

5rds

1 Snatch Hi Pull

1 Power Snatch

1 Hi Pull

1 Squat Snatch @75-80

Hanging from bottom of ring dip, Pull heels to butt, and knees to chest 10 x

21-15-9

HPC 135/95

WB 

15/12/9

Cal Row 

Thrusters 95/65

12-9-6

OH Squat 95/65

Bar Over Burpees