5/23/2017

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

Many of you have asked... We will be doing Murph on Sat morning! We will also have sessions on Sunday and then due to the Holiday we will cancel Monday sessions, and begin a new cycle on Tuesday.  

Southies!  and anyone who wants to join :) Brandon and Greg will be grilling Sat after Murph!  Hotdogs and Burgers!  Bring a side and some good times!  What better way to end a Memorial Day Murph!

21 min EMoM
1) 5 Strict Pullups / 5 Strict 3 second descent pullups
2) 5 KB Press OH / Strict HSPU / Strict Def 45/25
3) 10 OH Burpees

3 min AMRP
Clean and Jerks
2 min AMRP
Cleans
1 min AMRP
Deads
A)135/95, B)115/75, C)95/55
AAB)165/115

AAB
Emom

From Ground, 5 sets of
1 Push Press, 2 Pausing Jerks @85,85,87,90,90

Metcon