12/3/2011

12/3

CrossFit 540:7,8,9,11
Open Gym from 10-11
AAB focus at 9am  Open to anyone however!!!

540 South:7,12

Foundations 1 at NORTH from 10-12
Foundations 2 at SOUTH from 10.30-12

Team WOD  same format as every week

5min amrp
15 Box Jumps
10 Power Snatch 65/45  !!!dropped weight of any kind = 10 bupees!!!

60 sec rest

5 min amrp
15 Thrusters A(115/75 B)95/65 C)65/45  AAB 5 reps 155/105
50 DU

rest 60 sec

5min amrp
10 Burpees
15 KB Swings A)55/35 B)45/25 C)35/15  AAB70/55

REPEAT ALL

score each amrp rds + reps  - repeated amrp's reps build into previous identical amrps scores