10/3/2013

10/3

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

Since we at LEAST have two rest days coming up....

Gen WOD

Fran

21-15-9

Thrusters

Pullups

10 min Cap

A)95/65

B)75/55

C)55/35

rest 5 min

Annie

50-40-30-20-10

DU

Situps

10 min Cap

rest 5 min

Grace....plus 20

50 G2OH

at Fran Weight

AAB alt

15 min

Squat Clean and Jerk

21 Burpees

15 C2B

9 Thrusters 155/105

rest 

3rds

2 Squat Cleans 225/155

4 MU

then,

100 DU

then,

3rds

15 KB Swings 70/55

15 WB