CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
_________________________________________________________________________________________

Monday, December 26, 2011

12/27/2011

12/27

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South: 5.15,6.15,11.30,4.30,5.30,6.30



Last Done on 9-20
5 Pullups
5 Pushups
5 Situps
5 Squats
5 Burpees
10....
15....
20....
25....


AAB
Perform max reps of Gen WOD in 15 Min 
Recover, then

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs). 



No comments:

Post a Comment