11/13/2015

11/13

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

Team!!!!  We had a GREAT initial turnout for the first Cause of the Month at 540.  Im so proud of our group!  We had a total of 1437 dollars donated to the Peace at Home Family Shelter.  With the 540 match that makes the total 2874 dollars raised.  Great job everyone.

Remember the next Cause is Toys for Tots.  We have to have donations in by the 18th.  We will except donations and toys if you want to bring anything in.

Wod

Run 1000
rest 2
Run 800
rest 1
Run 400

5rds
15 Ring Dips
15 Situps
30 DU

AAB
Shoulder Press
1-1-1-1@90,90,90,95

Pausing Jerk
8*1 rest 45 sec @ 75-80

Row 1000
3rds
7 BMU
14 KB Swings 70/55
21 DU
then
Row 1000

3rds
8 Deads 295/205
16 Ring Dips