9/5/2017

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

5rds
Ev 2 mins
4 Sq Cleans @ @70

Structural
10 KB Hi Pulls
2 sec raise to knee- then explode

3rds
Ev 5 mins
3rds
5 Deads
15 Air Squats
Run 100
A)275/185, B)225/155, C)185/125

AAB

Clean and Jerk
3@80, 1@85, 1@9,0 3@86, 1@90, 1@95, 3@93
rest 3 min 3 sec reset

5rds
30 sec max Strict PU
rest 1 min
30 sec DU
rest 1 min
30 sec HS walk )6 ft increments
rest 1 min 

4rds
H Snatch Hi Pull 5 @95
alt immediately w 3 Strict Press@90
rest 2 min