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Thursday, February 25, 2016



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

WOW!  Did we call the first workout or what!  ......and by call it we mean pretty much program the exact same thing the day before....:/  The Open Wod 16.1, which was pull-ups, burps and OH Lunges will be the 540 workout of the day on Sunday.  If you would like to come in and do the wod on Friday... thats fine!  The programmed class get priority, but after we will get you judged and taken care of.  If you choose to wait until Sunday we will ALL do the wod and judge and count ourselves in the classes.

Scaled Options.
This year you find yourself choosing between two options, 540's scaled options, and the Open's scaled options.  To submit your score online for the Open, you will have to do the Open's scaled options.

For 16.1, the Open's scaled options will be
Front Rack Bar Lunges
Bar Facing Burpees
Jumping Pullups

Some feel as though the Open can tend to 'over-scale'.  We want you to have fun and be challenged so we will have the following options for this wod

Front Rack Lunges at 95/65
Bar Facing Burpees
Regular Pullups

You can choose between either options for 16.1.  We want you to have fun above all.


12 Deads
6 Jerks
A)155/105, B)135/85, C)95/55

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