9/11/2015

9/11

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

Sign ups are posted for WW3!!!  We need your help and you need a sweet shirt and a good time!  Throw down your info!

Please get your dues in if you have not as of yet

Bench Press
3rds
Max Reps @ BW/80%, B)80/60, C)60/40
alt w
Max Situps in 90 sec
*rest as needed between sets

Run 1 Mile for time

In remembrance
10 min AMRP
2 Deads a)225/155, B)185/135, C)155/105
001 Bar Over burpee
9 Pullups
11 Nasties

AAB
Emom 8 Split Squats
1 rep each leg @85-90 your 2 rep max

Run 1 Mile

4rds
12 thrusters 95/65
rest 30 sec

20 C2B
15 Deads 275/185
20 C2B