2/25/2016

2/25

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30....6.30 cancelled for the Open Release
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30.....6.30 cancelled for the Open Release

For the next 5 weeks, we will temporarily shut down the 6.30 session on Thursday nights for the Open Releases each week.  Feel free to swing by North for the Watch Party and see what we will all be freaking out over for the next few days!

23 min AMRP
Min 0-5
6 Front Rack Lunges A)135/85, B)115/75, C)95/55
6 Burpees
12 KB Swings 55/35

1 min transition

Min 6-11
8 Back Rack Lunges
6 Burpees
12 KB Swings

1 min transition

Min 12-17
10 OH Lunges 45/25
6 Burpees
12 KB Swings

1 min transition

Min 18-23
12 Lunges
6 Burpees
12 KB Swings
* scort total rds, if on the first 5 min segment, you finish on your 6 Front Rack Lunge, start the next 5 min segment  on your 7 Back Rack Lunge