9/8/2011

9/8
CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:5.15,6.15,12,4.30,5.30,6.30

Warmup
12 Shoulder Press at 75%+ done at your liesure
Burgner

20 Min AMRP
10 Power Cleans
30 DU
Run 400 M
A)135/95
B)115/75
C)95/65

AAB
Same wod
Only 3 reps at 80% Max

Then
5 15 sec L sits  Scale as needed