11/3/20147
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
F Squat
3-2-2-1-1-1-1-1-1 @70,75,80,85,90,90+
1012 rest 3-4 min on singles
Push Press
3 reps @ 85 for 5 sets
resting 2-3 min between
as soon as set is over perform,
10 Strict PU
3rds
50 squats
25 Jerks 95/65
AAB
F squats
Sq Clean + PP @ 85
3 reps for 5 sets 3 sec reset rest 3-4 min
*alt sets w 10-15 C2B butterfly
21-15-9
AAB
G2OH 95/65