9/18/2014

9/18

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

5 Front Squats @70%
3@80
1@90
1-1-1@95+

Diane
21-15-9
Deads
HSPU/ Pushups
A)225/155
B)185/125
C)155/95

rest 5 min

30-20-10
WB
KB Swings 55/35

or...AAB

6 min AMRP
2 Clean and Jerks @ 225/145
4 BMU

Extra:
10 sets of
Pausing Jerk
followed by
Reg jerk

and

Row 2000M