10/14/2017

Crossfit 540: 7,8,9,10
Crossfit 540 South: 8,9,10

!!Please note that the wod will use up ALL the hour today.  We will start as soon as possible for each session.

Individual Lactic Power work
1 min AMRP
5 Hanging Sq Clean Thrusters A)135/95, B)115/75, c)95/65
Run 100
Bar Over Burpees

rest 2

15 min AMRP TEAM
Aerobic Development
Run 200
20 RKB Swings 70/55
15 Pullups
rest 5
15 min AMRP
20 DB Snatch alt arm
20 DB OH Squat/Goblet squat
50 DU
rest 5
15 min Cap
Run 800
30 HSPU / 35/20 DB P Press
100 Nasties
repeat