6/5/2013

6/5

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

We made it!  Great weekend team.  And even greater knowing that we had so much support from yall back home.  Thx for being there for us every step of the way.  Great weekend, but even a greater year preparing for the weekend.  Now on to the next one!!!!

Warm up (everyone)
Back Squat max Effort  20 min max from START of class

Gen WOD
For max reps
1 min of WB
1 Min of SDHP
1 Min Push Press
1 Min of GS Box Jumps
1 Min of Burpees
1 Min of Rest
Repeat

rest, then

5 Min AMRP
5 Deads
25 Squats
A)255/165
B)225/ 145
C)185/125

Alt AAB
EMoM 20
1)10 Pistols
2)4,5,6 Strict HSPU
3)10 T2B
4)3,4,5 Ring MU
*go for as many as you can and drop reps as needed

then

6 Min AMRP
3 Deads 385/235
20 Squats
30 DU