11/15/2012

11/15

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 at 5.30 PM North

WOD

Elizebeth
Gen wod (Games Style)
21-15-9
Power Cleans
Ring Dips
A)135/95
B)115/75
C)95/65

optional after
3rds
Run 400
rest 1 Min
95% capacity

AAB
Elizebeth (classic)
21-15-9
Cleans
Ring Dips
135/95

Skill work after(choose or all)
One Squat at 95% max(warm up to get there)
Parallette HSPU
2 min of pistols