9/25/2017

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

Front Squats
8 sets of 3 @ 65 2111
rest 1 min between,
AAB from ground each rep 3 sec reset rest 2

9-15-21
Thrusters
P Cleans 95/65
last done on 4/26

AAB

Front Squats9 Sqt Cleans

5rds
5 Strict MU / 15 Strict PU  
3 Shoulder Press @ 90+from split
50 ft HS walk/ 25ft and turn around  
10 sec max effort on AAB
3 rep Snatch Hi pull @ 105%
rest 30-60 between mvmts