10/29/2015

10/29/2015

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

Warm up Wod
100 M Run
40 ft of lunges
40 ft hi knees
15 Bar Clean and Jerks

Push Press
7*2@75

10 min AMRP
2 Bar over Burpees
4 Clean and JerksA)115/75, B)95/65, C)75/35
8 Box Jumps

8 min AMRP
8/5 Ring Dips
10 T2B
12 Lunges

AAB

Shoulder Press
6*2@80

Jerks
6*3 @75

9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115#  / 75#
5 Snatches, 115# / 75#

6 min AMRP
5 Clean and Jerks
10/7 Ring Dips

follow immediately by
1 min of max BMU
then by
1 min of max DU

15 Toes To Bar 10 Deadlifts, 115#  / 75# 5 Snatches, 115# / 75#