10/27/2015

10/27

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

Team!  Our first Casue of the month will be supporting the Peace at Home Family Shelter.  This is a free service that helps support anyone who has been a victim of domestic violence.  Peace at Home's mission is to empower victims of domestic violence to survive and thrive by nurturing their self-determination and courage; and to promote healthy relationships and communities through education, outreach, and advocacy.  For more information please go to peaceathomeshelter.org.  If you have the means, and this cause reaches out to you please make a donation to the cause.  540 will match all donations made.

Warm Up Wod
100M Run
10 Squat Jumps

2rds
30 sec Squat hold w upright back
res 30
10 Bouncing Bottom half 1/4 Squats
10 Bouncing Half Squat
10 Bouncing Squats

Banded Wrist if needed

1 and 1/4 Front Squats
3-2-2-1-1-1@70,80,85,90,95,?

5 min AMRP
20 Squats
15 Pullups

rest 1

6 min AMRP
15 WB
10 Pullups

rest 1

7 min AMRP
5 Thrusters A)95/65 B)75/55, C)65/35
5 Pullups

AAB
1 and 1/4 Front Squats
3-2-2-1-1-1@70,80,85,90,95,?

12 min EMOM
Evens: 4-7 MU (must attempt to chain every set)
Odds: 1 Squat Clean pausing below knee, and pausing Jerk @80

10rds
5 Def HSPU 45/25
10 Cal Row - leave rower on to know what rd your on

2 mins
10 Thrusters 75/55
10 C2B
rest 1
2 mins of
7 thrusters
7 C2B
rest 1
2 mins of
4
4