11/17/2016

11/17

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

Squat Clean
1-1-1-1-1-1@70,75,80,85,?,?

Gross
12min AMRP
4 F Squats
4 Squat Cleans
4 Jerks
40 DU A)135/95, B)115/75, C)95/55

AAB

10 sets of
1 Hi Hang Pause + Hi Pop(no higher than Belly Button)
1 Hi Hang Pause Clean - pull to same height
1 Clean

9-15-21
Thruster
P Clean 95/65

8 min AMRP
Run 400
10 Def HSPU 45/25
15 F Rack Lunges 95/65