12/31/2015

12/31

CrossFit 540: 5.15,6.15,8.15,11.30
CrossFit 540 South: 5.15,6.15,11.30

PLEASE NOTE THAT THERE ARE NO EVENING CLASSES

Special New Years day wod on 1-1-2016 from 10.30 - 12.30 at North and South...... The Gauntlet

3rds
30 Deads A)115/75, B)95/65, C)75/55
20 OH Lunges 45/25
10 Jerks
then
30 Box Overs

AAB
Ev 30 sec for 5 min
Snatch Hi Pull
Snatch

Ev 30 sec for 5 min
Hi mid Thi pause Snatch
Snatch

3rds
Row 500
30 Deads 155/105
20 F Squats
10 Jerks
rest 4 mins
score each rd