7/19/2017

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

Close Grip Bench
1-1-1-1-3-3-@75,80,85,87,90,93

15-12-9
Deads
Burpees/ Def HSPU
A)185/135, B)155/105, C)95/55
AAB)255/170

@ min 6 begin,

2rds
30 bar thrusters
20 PU / 10 BMU

@ min 12 begin

Run 800 for time

AAB 2 a day
2rds
8 min Convo cardio
1 min flat out
immediately perform
10 Clean and Jerks @ 70-80 afap