5/4

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30

CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

!!!! WE WILL HAVE A TEAM WOD ON SAT!!!!!  FYI.

Special Sessions at North and South on SAT due to Crawfish Boil

North: 7,8,9,10

South: 7,11

WOD

20 Min AMRP

10 Power Cleans

5 Squatting Box Jumps

Run 400 M

A)165/110

B)125/85

C)105/70

AAB)205/125 and only 7 reps

Regional Training WOD

Take the heaviest weight you were able to snatch during the snatch ladder, and set up three bars, one at your weight, and then two more at 10 lbs less each.... at the beginning of the WOD perform 1 rep a min at the lightest weight, then at min 2, 1 rep at the med weight, then at min 3,1 rep at heaviest weight.  Perform  all three minutes or rounds a total of 8 times.... or 24 min.