9/16/2017

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

Please note that due to the length of the AAB WOD, It must be started at no later than 9 AM to do BOTH rds.  If began at 10, only one round can be done.

Team Wod
10 min AMRP
21-15-9
Deads
DB Jerks 185/135
rest 5
10 min AMRP
21-15-9 Bar Thruster
Jumping PU
rest 5
10 min AMRP
12-15-9
HPC
Weighted Lunges 95/65

AAB -Please note that due to the length of this WOD, It must be started no later than 9 AM to do BOTH rds.  If began at 10, only one round can be done.


5 min AMRP
Row 15
15 Deads 225/155
15 WB
15 HSPU
rest 3
Repeat
Rest 3
5 min AMRP
10 GHD's
2 Clean and Jerk 205/145
50 DU
rest 3
repeat
rest 3
Run 1000
rest 15,
repeat ALL
* to be done @80% intensity, or as though wod was 8 min vs 5
**2nd round should match scores of 1st rd

Trevor Belline