10/23/2014

10/23

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

North, please note we will not have the 6.30 session on friday or the 2 session on Sunday
South, we will not have the 6.30 session on Friday evening

Back Squats
One time through
20 reps AHAP - heavier than the 17 reps
or
find your max

DT
5rds
12 Deads
9 HPC
6 Jerks
A)155/105
B)135/85
C)95/55

AAB/ HOA prep
6 min to find Clean max
6 min to find H Clean max
6 min to find Snatch max
6 min to find Hanging Snatch

Run 2 miles at 70-80%