11/7/2014

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

"Helen" 14min Cap
For Time:
3 Rds
Sprint 400m
21 KB Swings 55/35
12 Pull Ups



8min AMRP
5 SDHP 55/35
5 Sit Ups
10 ...
10 ...
15 ...
15 ...
(After 15s, reset to 5s)

AAB Alt.

For Time:
Run 800m
3 Rds
10 Deads 315/205
5 MU
Run 800m

2-a-Day
12min EMOM
Power Clean
-Sets 1-4: 3@70-75%
-Sets 5-8: 2@80-85%
-Sets 9-12: 1@90%+