8/26/2017

CrossFit 540: 7,8,9,10
CrossFit 540 south: 8,9,10

Front Squat
3 reps - 30x1 for 7-9 sets @ 65-70 rest 1 min 

Synchro team
25 Thrusters
25 G2OH
rest 1 min
20/20,
rest 1 min
15/15
A)75/55, B)65/45, C)45/35
*must be locked out at top together for rep to count

then,

Put up equipment

AAB
F Squats

Sq Clean and Jerk
3-4 reps for 4sets @ 75-77
rest 2 min - 3 sec reset on ground

15-12-10
Thrusters
G2OH 95/65

As soon as done, 1 min for max MU