11/12/2017

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

Push Press
3 reps of 8 sets @ 70-75
rest 2-3
alt sets w 5-10 Strict / Butterfly PU

10 min AMRP
20 DB snatch 50/35
10 Thruster 95/65
last done on 8/6

AAB
Push Press from ground w/o the Pullups

3rds
10 sec of Bike
10-15 C2B
rest 2 min
10 sec on bike
1 Pausing jerk + 2 Jerks @ 80-85
rest 2 min

rest 5

3rds
10 sec of Bike
3-5 BMU
rest 2 min
10 sec on bike
HS walk for distance
rest 2 min

rest 5

10 sec of Bike
10-15 C2B
rest 2 min
10 sec on bike
5 Hanging Snatch Hi Pull @ max
rest 2 min