6/10/2014

6/10

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

Everyone - besides 540E
4 rds
2 Dropping Front Squats/ Snatch Balance a minute
Perform 2 min on then break for 1 min

Gen Wod
3rds
30 WB
30 KB Swings
A)70/55
B)55/35
C)35/15

alt AAB
Snatch at 80% max ev 30 sec
if failed rest 1 min and repeat
10 min Cap

then

20BFBurpees
15 Back Squats
10 Thrusters
5 OH Squats
155/105


540Endurance
Pick a Distance from 800M to 1 Mile - aim for a time of 6 min at 80% pace
rest 3 min
Run same Distance again, trying to match pace
Continue until pace falls more than 30 seconds off initial