7/9/2012

7/9

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

Foundations/Beginner Session at 5.30 pm North

Our crash site on Sat

Gen WOD
3rds
12 Jerks
15 T2B / 30 situps
Run 400 M
A)155/100
B)125/85
C)95/55

AAB
4rds
3 Jerks
10 T2B
205/125

then

For time

Run 200 M
4 rope climbs
Rest 1 Min
Run 200 M
3 R C
200m
2 rc
200m
1rc