10/19/2012

10/19

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

Find Squat Clean Max

then

15-12-9-6-3
Squat Cleans
Run 200M between each set
A)135/95
B)115/75
C)95/65
AAB: add 20 lbs each set

AAB Two a Day
4rds
Row 400M
Rest 1 Min