7/31/2013

7/31

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

Flow Chart about says it all

Back Squats
5@70-80
3@75-85
2@80-90
1-1-1@95+

alternating w
Shoulder Press
same loads

50 Squats
Run 800M
50 G2OH 75/55
Run 400M
50 OH Lunges 45/25
Run 200M

AAB Extra
2 Min MU
2 min HSPU
2 min MU
2 min HSPU