CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
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Tuesday, August 28, 2012

8/29/2012


8/29

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

WOD

5 Box Jumps
5 SDHP
5Upsy Daisys
10 Box Jumps
10 SDHP
5 Upsy Daisys
15
15
5
20...
25...
A)75/55
B)65/45
C)55/35

alt after, Run 2000m for time

AAB
Exchange 3  Split Jerks for Upsy Daisys 205/115, Jerks must be held for 3 seconds on landing before recovering.

after

Set up snatch weight resting on stacked plates at mid thi, pull to snatch or split.  Start w bar and increase weight no more than in amounts of 20 at a time.


sigh.... not that well....
oh well.  work work work.


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