1/23/2017

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

Clean and Jerk
Ev 30 sec for 4 min
1@60

C and J
1-1-1-1-1-1-1-1@70,80,90,93,95,97,?

13.2
10 min AMRP
5 S2OH
10 Deads
15 BJ
A)115/75, B)95/65, C)65/35

AAB
Sq Clean and Jerk
Emom 5 @ 70

1-1-1-1-1-1-1@80,85,90,93,93,95,95

7rds
2 M Snatch @ 85-90 -everyone
-if gymnastic scores are 5 or less,
HS Kipping drills
MU Swing and Hip Pop
Ring Dip Kip from Front and Back
-if scores are above,
10 Strict HSPU,
10 Strict T2B
10 Strict PU/ strict C2B