12/13/2011

12/13

Welcome Living Social members!!!  We are excited to have come in.  Feel free to drop into any session that we have on the sch and our trainers will be more than happy to get you started.

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

540 South: 5.15,6.15,11.30,4.30,5.30,6.30

10 Min AMRP

10 Deadlifts

5 Wall Climbs

10 Box Jumps

30 Sec of Wall Sits

***rest 3 Min

7 Min AMRP

10 Deadlifts

5 Wall Climbs

10 Box Jumps

30 Sec of Wall Sits

A)225/145

B)185/115

C)135/85

ALT AAB Wod

5rds

3 Deadlifts  345/225

3 Wall Climbs

1 Deadlift

1 Wall Climb

Rest 1 Min

                                  Good..............Weak Core......Tight Shoulders