11/12/2011

11/12

CrossFit 540:7,8,9,11
540 South: 9,10

Team, Notice we are adding a 9am session back to Sat morning.  There will be a 10-11 open gym at North.

***Team there will be a Foundations from 2.30-4.30 at South on Sunday.  Please let a trainer know if you will be able to attend.

Team WOD
2 person teams, one person works, one rests



7 min AMRP
6 Thrusters 95/65  AAB 135/95
10 Box Jumps
12 Situps

Rest 3 Min

7 Min AMRP
8 GHD Situps  or 16 Situps
10 HPC 95/65  AAB 135/95
12 Server Squats 25/10

Rest 3 Min

7 min AMRP
4 Wall Climbs
8 Deadlifts 185/135  AAB 6 reps 285/205
25 DU  AAB 45 DU