9/29/2011

9/29

CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30,

540 South: 5.15,6.15,12,4.30,5.30,6.30

Full Clean drills (first 15 min of classes)

Then find Clean max -w squat

Then

3rds

15 Squat Cleans

Run 400M

A)135/95

B)115/75

C)95/65

or

AAB

3rds

2 min Max reps cleans at 70% max

2 min Max reps rope climbs