12/28/2012

12/28

Crossfit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Gen WOD

70 Thrusters
every Min perform 5 Burpees
A)95/65
B)75/55, 4 burpees
C)65/45, 3 burpees
*combine A,B,C as needed w fitness level.

AAB
20 Halting Deads
5 min of Bar Cleans from top of halting deads
5 min- add 20-50lbs
5 min- add 20-50 more pounds

5 Min AMRP
Squat Clean and Jerk/Thruster
165/110

then

60 HSPU
60 Pistols
Row 2000M
*partition as needed-including row
Pistols can be scaled to any fitness level w a box.