11/9/20102

11/9

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

WOD
the Ten Killer
10rds
10 Push Press
10 Bar Overs
10 Burpees
10 Double Unders
10 Fly Traps
Run 400 M
45 Min cuttoff

AAB
Back Squats
5@60%
3@70
2@80
1@95+
1
1
1
1

Weighted Pullups
5-5-5-5-5-5

then

EMoM 10min
5 Thrusters 95/65
5 T2B