12/23/2011

12/23

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

Warm Up
Shoulder Press
2-2-2
70%-80%-90%

WOD 1
6Min AMRP
Run 800 M, then w time left
FS max reps
A)115/75
B)95/65
C)75/45
AAB:OH Squat

WOD 2
8 Min AMRP
10 Deads
5 HSPU
10 KB HPC
A)205/145  55/35
B)185/125  45/25  10 Pushups for HSPU
C)155/105  35/15  10 Pushups for HSPU