6/11/2013

6/11

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

Run 1 Mile
For time

then

A)200 M lunges
B)150 M lunges
C)100 M lunges
*7 min cap
or
AAB
10 Min to find OH Squat Max

then
20Pushups/10 HSPU-AAB

30 DU /60 Singles

5 Deadlifts/3 AAB

A)225//155

B)185/135

C)155/115

AAB)315/205

*15 min Cap

18/9

30 DU /60 Singles

5/3 Deads

16/8
30 DU /60 Singles
5/3 Deads

14/7

30 DU /60 Singles

5/3

12/6
30 DU /60 Singles
5/3

10/5
30 DU /60 Singles
5/3

8/4
30 DU /60 Singles
5/3

6/3
30 DU /60 Singles
5/3

4/2
30 DU /60 Singles
5/3

2/1
30 DU /60 Singles
5/3