12/20/2013

12/20

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

Gen wod

5rds
10 Jerks
10 KB SDHP
10 KB Goblet Squats
10 WB's
10 Burpees
10 Weighted Lunges - anyway
A)115/75, 70/55
B)95/65, 55/35
C)75/55, 35/15


AAB

Bench Press
3@65
3@80
3@85
3@90

8 min AMRP
7 Jerks
50 DU
185/125

Row 1000M
20 KB Snatches 70/55
20 alt arm
40 WB