1/9/2012

1/9

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 9/4

Sets of 15-12-9-6-5-3
Power cleans
Bar Facing Burpees

A)135/95
B)115/75
C)95/65


15 min cuttoff
rest, then,


21-15-9-15-21
KB Swings
and Nasties
A)55/35
B)45/25
C)35/15
AAB)70/55 and add double rep DU
15 min cuttoff