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Friday, September 21, 2012



CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,9,10

Front Squats
5-5-5 @ 80-85%
3-3-3-3 @ 85-95%

Team WOD
10 Min AMRP
Increasing in sets of 5
Toes to Something
30 DU (50 Singles)after each set of both movements is completed
1 Junk Yard Dog each time a set is not done in completion or a DU or single is missed.

Emphasis on #9:)

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