11/9/2017

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

P Clean and Jerk
EMoM 5-4-3@65-75
for 3 sets rest 2-3    
*raise weight each time

CGB
3 reps @ 60 for 6 sets
31x1 rest 90-120 sec  
*during rest perform 10 Strict PU

4rds
30 Sec AAB /1 min Row
Lawn mover pulls AHAP for 5 each arm 10x2
Back ext 10 reps 30x2 plate optional
1 min F squat holds 30-60 sec rest between

AAB
Squat clean and Jerk
1@87 3 reps @ 82
1@90 3@85
1@94 3@89
3 sec reset rest 2-4

CGB

3rds
10 OH Squats @ 67,72,77
HS walk 6 ft D&B turning left and right
BMU Swing loads