9/1/2011

9/1

CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

6 Min Workout
Run 800
With time left on clock
OH Squat as many reps possible (option front squat)
A)115/75  B)95/65  C)65/45
*if not able to run the 800 in less than 4 min, run 400

rest 10 min

8 Min Workout
60 Wall Balls
With time left on clock
As Many ROUNDS possible
5 Box Jumps, 15 DU
A) as is
B)40 Wall Balls
C)20 Wall Balls

all good vids below, on the third one check the great bar trajectory line.