11/26/2011

11/26

CrossFit 540:7,8,9,11

540 South: 8,12

Open Gym from 10-11 at North

2 man teams

7 Min AMRP

While one person holds a squat, the other person

performs 5 Thrusters

bear crawls 24 feet (4 mats long ways, 6 mats short ways)

5 Pullups

Bear Crawls back

-switch places

***rest only when BOTH members are not moving

then,

rest 2 minutes

7 min amrp

one person holds a plank

Other person performs 5 SDHP

lunge 24 feet (4 mats long ways, 6 mats short ways)

5  Burpee Pullups

lunge back

-switch places

score total rounds

A)95/65

B)75/55

C)65/45

***dropped weight of any kind is immediate 5 burpee penalty