9/12/2014

9/12

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



7rds
10 WB
10 10 Burpee Box Jumps
10 Lunges
10 Front Rack Lunges 115/75
10 KB Swings 55/35

AAB alt
Push Press
3-3 @80%
2-2 @90%
1 @ Max

Jerk
1-1-1-1-1 add to PP Max each rep

3 Minute Clock:

10 Thrusters, 135/95
20 CTB Pull Ups
30 Double Unders

With any remaining time perform max reps Deadlift, 295/205. Must use 1 barbell and clamps. Score is total reps.

Rest 6 Min

6 Min AMRP
2 Front Rack Lunges
2 Bar Over Burpees
2 HSPU
3
3
3......

Extra/ Two a Day
Emom 10
1 Hanging Power Clean @ 80-90%

Run 1200 M