Rest day!
Crossfit 540: 8,12,1
CrossFit 540 South: 8,12.30,1.30
Back Squat 10-8-8-6-6@67,75,75,80,82
10 rds
5 T2B
5 F Squats
5 Jerks
A)135/95, B)115/75, C)95/55
AAB
Back Squats
7 min AMRP
5 BMU
10 Power Snatch 75/55
20 DU
then, other metcon
CrossFit 540: 7,8,9,10
Crossfit 540 South: 8,9,10
Muscle Snatch
7 min to find max
Power Snatch
1-1-1-1-1@80-85
1-1-1-1@90+
Run 1 Mile
Run 1st 800 @ pace of either
4.30/5.30/6.30, then second 800m all out
Team Wod
3 min of Thrusters 75/55
2 min of Bar Over Burpees
then,
1 min both athletes at same time,
Thrusters