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Wednesday, September 14, 2016



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

Ev 20 sec for 6 min
Alt between
Snatch Hi Pull - Pausing above knee
then, on next 20 sec

10 min AMRP
4-8-12  , repeat sequence as rd 2
G2OH 95/95
Box Jumps


Max Strict HSPU

8 sets of
2 Snatch Hi Pulls
1 Squat Snatch - Hold catch for 2 sec and drop
1 Squat Snatch - Bounce out of catch

1 Mile Run for time

Max distance HS walk
*if over 80, then turn around at 40 and come back- on hands

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