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Tuesday, November 1, 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 for 12 min
Evens: 10 Hanging Hi Pulls
A)165/115, B)135/95, C)115/65
Odds: 20 sec HS Hold /OH KB hold

15 min AMRP
Run 800
20 KB Swings
40 Situps
60 DU
RX+ 70/55

100 ft HS Walks
5 sets of 3 Ring Hi Pops
(reach w toes to Face height and keep straight lines)

5 rds
4 R Climb Bite and Hold for 3 sec
R Climb Lean Back and Bite to Standing
(trying not to use arms at all)
4 Snatch Grip Deads to Shrug - 3 sec rise

15 min AMRP
30 G2OH 75/55
30 Thrusters
30 BJ

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