4/22/2013

4/22

CrossFit 54:L 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

WOD

Front Squats- Hold at bottom(athlete must hold squat at bottom of squat for 2 seconds before coming out of squat)
1-1-1-1-1-1
heavy as possible

then

10 min AMRP
2 Squat Cleans
2 Front Squats
4 BF Burpees
6 Squatting Box Jumps
A)115/75
B)95/65
C)75/55
AAB)185/125