7/31/2012

7/31

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

Love that whistle....channels my inner middle school coach

Gen Wod
Back Squats
3-3-3-3-3
60%,70%,80%90%,90%

AAB
Low Bar Back Squat and Shoulder press (back and forth)
5@70%
3@80%
2@85%
1@95%
1@95%+
1@95%+
1@95%+

THEN

'Slaughters'
Clean
to
Thruster
to
Front Squat

'Sgt. Slaughters'
Clean
to
Thruster
to
OH Squat

Gen Wod
3rds
10 Slaughters
15 Box Jumps
buy out
50 Air Squats
A)95/65
B)75/55
C)65/45

AAB WOD
3rds
7 Sgt. Slaughters
7 Box Jumps
115/75
Buy Out
20 Pistols
36/28 in boxes