6/5/2012

6/5

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.3
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations/ Beginner Session at 5.30 pm North

WOD (start at beginning of class)
Back Squat
6 reps at 75%
5 reps at 80%
4 reps at 85%
3 reps at 85%
3 reps at 85-90%
2 reps at 90-95%

then

Gen WOD
9 min AMRP
Thrusters
A)Buy in: One mile run, 95/65
B)Buy in: 1200M run, 75/55
C)Buy in: 800M run, 65/45

or

AAB (WOD 2;)
4rds
3 min AMRP
Thrusters 155/110
Buy in: 200M
Rest 2 Min