11/4/2017

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

Ind Lac End
Run 400 @95-99 capacity
@ 5 min mark, Team wod
90 sec of WB/ Twoofers
90 off
90 sec of G2OH A)135/95, B)115/75, C)95/55
90 off
90 sec of
5 DB Lunges
5 DB Jerks
90 off
Ind Run 400m
rest remainder of 5 min
Team
90 sec of Burpee Box Overs
90 off
90 sec of
10 Deads
10 PU/5 Def HSPU
90 off
90 sec of
10 HPC
15 Nasties  
rest 5
Ind sprint 400
@ 5 min repeat team wods

Trevor Belline