7/30/2011

7/30
Crossfit 540 North: 7,8,11
540 South: 10

Please note that the 9 and 10 are open gym!!!!!! this is on a trial basis.


4 rds
15 Wall Balls
15 Burpees
15 Pullups
Run 800 M

AAB
Do not do the above wod
Back Squat
5 reps at 75%
4 reps at 80%
3 reps at 85%
2 reps at 90%
1 rep at ?
Repeat w Shoulder Press