6/13/2012

6/13

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

Gen WOD

8 min AMRP
10 HPC
5 Jerks
10 Box Jumps

Rest 4 Min

Repeat (start where you left off)
A)135/85
B)115/75
C)95/65

AAB
Warmup
10 Hi hip Pops (no lean forward)
10 Knee hip pops
10 Full hip pops (go as slow as needed in order to do it right)
15 reps of Snatch (split or full) @70%+ max

AAB WOD
5rds
10 HPC
5 Jerks
10 Box Jumps 30/24
205/125 scale as needed