7/25/2012

7/25

Crossfit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.3
Crossfit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Gen WOD
Mini Murph
Run 800 M
50 Pullups
100 Pushups
150 Squats
Run 800M
*partitioned as needed

AAB
warmup
Halting Deads-light weight

Front Squats
5@65
3@75
2@85
1@95
1@95+
1@95+
1@95+
1@95+
Shoulder Press (in between FS sets)

5@65

3@75

2@85

1@95

1@95+

1@95+

1@95+

1@95+

then

50 pullups

50 push press 75/55

15 Burpees

15 Twoofers

100 DU