10/22/2014

10/22

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

Please note that we will not have the 6.30 session on friday at EITHER gym due to HOA in Springfield MO that weekend.

5rds
Run 400M
40 Bar Lunges-anyway
30 Situps

extra
Bench Press
3 reps Ev 90 sec
80,80,85,85,90,90


AAB alt
Push Press
2 reps @ 70,80,85,90,95
Jerk
80,80,85,85,90,90,95,?,?

5 min AMRP
5 Burpee BMU
10 Thrusters

rest3

5 min AMRP
3 Burpee Ring MU
6 Box Overs

rest 3

5 min AMRP
sets of 3,6,9......
C2B
Front Squats
115/75