11/22/2013

11/22

CrossFit 540: 5.15,615,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

10rds
12 Shuttle Sprints (3 mats long)
5 Clean and Jerk
Rest 1 min
A)135/95
B)115/75
C)95/65


AAB
Back Squat
5@ 75%
3@85%
1@95%
1 at PR?

4rds
3 Squat cleans @65% Front Squat max
6 Bar MU
rest 30 sec
4rds

3 Squat cleans @65% Front Squat max

12 C2B Pullups

rest 30 sec