10/2/2017

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

Front Squat
 If NEM >6 2-2-2-5-5@70,75,80,85,90
if <6 @70,75,80,83,87
Rest 3-4 min before 5 rep sets

5rds
10 Strict PU 2222
3 Shoulder Press @ 85
Row 20 sec for max effort
10 DB Lawnmover Pull per arm
8 Ring Dip 2222
30-60 between mvmts

AAB
Front Squat

5 sets of 2 MU resting 30 sec between
AAB 20 sec max effort
1 Hanging Snatch Hi Pull +  1 below knee snatch hi pull
5-10 Strict HSPU
3 Snatch Balance @ 75,85,95,100,110 max snatch