5/9/2016

5/9

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
Wall Kicks / Toy Soldiers 15 per
15 Bar Deads
*Pause at knee on way up and down
3 sets of 10 sec Kip on bar

50-40-30-20-10
DU
Med Ball Situps
*after each set of DU AND Situps, perform 3 Deads
A)275/185, B)245/155, C)205/135

AAB

Warm Up Wod
Wall Kicks / Toy Soldiers 15 per
15 Bar Snatch Deads
*Pause at knee on way up and down
3 sets of 15 sec squat holds with bar on knees

1-5-1-5-1-5-1
Hanging Snatch
Weighted Pullups
AHAP

Row 100 Cals

3rds
10 Deads 275/185
50 DU