12/11/2015

12/11

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
(Word starts at 10 min mark!!)
10 Bar Deads
10 Bar Hi Pulls
10 Bar Clean and Jerks
Squat Holds
Bottom Squat Pulses
Jumping Squats
Wrist Mobility (Box, bands...)

6 sets of
1 Push Press
3 Push Jerks @80-85

Ev 30 sec for 4 min
1 Squat Clean @80-85

0-3 min mark
2rds
10 Front Squats 95/65
10 Pullups
3-6 min mark
12
12.....

AAB
15.2

then, everyone

15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115#  / 75#
5 Snatches, 115# / 75#

Option of Situps and G2OH
A)115/75, B)95/55, C)65/35