8/31/2013

8/31

CrossFit 540: 7,8,9,10
CrossFit 540 South: 10,11

***note special game day hours for south

https://hotshots19.crossfit.com/

click on the link above to donate

SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

Warmup on your own (first 15 min of class)

Clean Drills

-Halting Deads

-Halting Dead to Full Ext

-Clean

or 

Snatch Drills

WOD

Alternating Dropping Front Squats and Cleans

or 

Alt Snatch Balance and Snatches

Team Wod

12 min AMRP

5 Strict Pullups/BMU

10 Thrusters 95/65

15 KB Swings 55/35 -70/55