11/19/2014

11/19

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

Front Squat Max Effort
or
Find max - Minimum of 5 sets of 2 Front Rack Lunges  AHAP

EMoM 10
Evens : 20/15/10 sec L Hang
Odds: 2 Burpee Box Jumps - Option of Jumping Karate kick when coming off the box.
and 2 Cleans pausing at mid thigh - you choose the weight

or

EMoM 12
1 Clean pausing at mid thigh 80-90%

3rds
10 thrusters
15 Box Jumps
20 Pullups
A)115/75
B)95/55
C)75/35

AAB
15 Thrusters
15 BMU
15 Thrusters
30 C2B
135/95