8/7/2011

8/7
CrossFit 540 North:8,12,1,2
540 South: 12

For those of you who didnt DHP with us... not to fear!!! Here is your chance.

3 rds (instead of 5)
Run 400 M
40 Lunges
25 K2E
25 Pushups (540 style)
25 Burpee Pullups

For the rest of you...
Front Squats
3-3-3
Clean and Jerk Max

Notice how upright the athlete is when receiving the bar at full squat, also notice the great ankle flexibility.