4/20/2012

4/20

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5..30,6.30

one minute of wall Squats
one minute of low push up holds
one minute of low squat holds
(if unable to last the entire minute, break, and fulfill the 60 second requirement)
then immidetly
sets of 10-9-8-7-6-5-4-3-2-1
Pullups
Shoulder to OH
A)115/75
B)95/65
C)75/55
AAB)135/90, C2B

Games practice
15 Snatches at 80% or higher
then either
Pistol practice  (50)
DB Snatch 15 Pulls each arm
30 HSPU
Hanging Cleans min of 20 pulls