7/20/2012

7/20

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



Box Squats

5@60%

3@80%

2@90%

1@95% push it from hear on!

1@95%+

1@95%+

1@95%+

AAB work in sets of 1 Shoulder press @95% in between squat sets as well

Gen WOD

4rds

Run 200

10 Squatting Box Jumps

5 Burpees

AAB

3rds

10 GHD Wall Balls

10 OH Squats  155/105

Row 100 M

then,

100 DU