11/4/2014

11/4

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

30 Burpee Pullups
40 WB
50 Situps
30 Pullups
40 WB
50 Situps

AAB

ME Back Squats
Same as yesterday;)

Row 500
5rds
4 BMU
6 KB Swings
30 DU
Row 500
70/55

5 min AMRP
9 Deads
6 Hanging Snatch
3 OH Squats
135/95

AAB 2 a days
Emom
6 min@80%

10 reps at 90%+

1 Clean and Jerk @80%
Ev 30 sec until failure