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Tuesday, April 9, 2013



CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Max Effort Back Squat Warm up

(grab a rack and get to your max-- or max effort-- as quick as possible)
!!remember, the goal of max effort warm up is to lift the heaviest load you can....once!!
exp. if max is 315-- warmup at 135,225,275, depending on how your feeling 305 or 315

WOD 17 min Cap
"Owners WOD"
5 C2B Pullups/ Bar MU
10 KB Swings
15 Thrusters
A)70/55, 95/65, C2B
B)55/35, 75/55, reg pullups
C)35/20, 65/45, banded

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