9/18/2011

9/18

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:5.15,6.15,12,4.30,5.30,6.30

Power Clean (Find max)
1-1-1-1-1-1

then

7 Min AMRP
10 Ring Dips
10 Shoulder to OH 155/105


Two-a-day
Back Squat or Front Squat
2-2-2-2-2-2
@80%+