11/6/2012

11/6

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

WOD
Sets of 5,10,15,10,5
Pullups
Ring Pushups
Upsy Daisys
Run 200 M

AAB
From Box or stacked plates
Hi hang Full clean (above knee)
Find max/ min of 12 pulls at 80% greater

then

EMoM 15
1 clean
1 clean and Jerk