2/5/2018

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
6-6-6-6-4@ if NME is >6 74,78,80,83,87, if < 6 74,76,79,83,85  tempo of 2111 of 1st three sets, 2011 on last two  rest 2-4 min between

5rds
B1 Hanging Snatch Hi Pulls
5 reps @90-110 max Snatch

B2 Strict PU/ Weighted PU
8 reps

B3 Back Extensions /Weighted
8 reps AHAP 3033

B4 Strict To raises/ T2B
5 reps, 3 sec up and down

*30 sec transition, 1 min between rds
 

AAB
Front Squats

4rds
Hanging P Snatch
3 reps @ 85+

3rds
C1 10-15 Strict PU

C2 Lawn Mower Pulls
7 reps AHAP

C3 HS Walk
40 ft, add turn if needed
*try to move nonstop to the next movement