3/18/2015

3/18

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 min AMRP
10 T2R
20 Lunges holding plate 45/25

10-9-8-7-6-5-4-3-2-1
Power cleans
1 rope climb after each set or 3 Strict Pullups
A)135/95
B)115/75
C)95/55
*rx for A Weight, rx+ for A weight and Rope Climbs
AAB
Hanging Snatch

AAB
Hanging Snatch
10*1 @ 80-90 rest 45 sec

10-9-8-7-6-5-4-3-2-1

Power cleans

1 rope climb after each set or 3 Strict Pullups

A)135/95

B)115/75

C)95/55

*rx for A Weight, rx+ for A weight and Rope Climbs

AAB

Hanging Snatch

Accessory Closeout

Yesterdays

3rds

10 Strict Ring Dips

10 Strict T2B

Todays

3rds

20 Hip Bridges

AAB

40 Strict Pullups