11/12/2013

11/12

Hours

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

We had a great weekend at HOA!  We sent up 6 teams and saw some incredible performances!

Our big highlights were 2 teams finishing in the Top 10, and our Masters team tied for 2nd!

Awesome!

540 went up and had a great time, and thats what matters the most:)  Now back at it!

Mandatory Warm up (after your own)
Wall Kicks
Wrist Mobility and/or bar receiving drills
2nd Pull drills(full ext before arm pull)

WOD
25 min AMRP
Run 400M
10 Power Cleans
5 Burpees
10 Pullups
A)135/95
B)115/75
C)95/65

AAB

Back Squats
4@60%
5@75%
5@80%
5+@85%

EMoM 10
2 Cleans 80-90%

50 Pullups
100 DU
20 Pullups
50 DU