5/25/2012

5/25

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

THE LAST DAY TO SIGN UP FOR FLOAT TRIP IS TODAY!!!!!!!!!

Gen WOD
3rds of the triplet
5 Deadlifts
5 Strict Pullups
5 Burpees
then
Run 400 M
.........
Repeat twice

AAB
Every minute on the minute for 15 min
2 Deadlifts @80% (may not drop first dead)
2 MU with out Dip
A)as is
As)1 mu
B)5 strict pullups per rd

If reps are not completed in time limit, use then next minute as well and continue on as usual.

Then
3x3x3x2x2
Shoulder Press at 75%+