9/15/2016

9/15

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
Snatch


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

AAB

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