8/17/2012

8/17

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

****No 6.30 at North tomorrow!!!!!

WOD
5rds
10 Front Squats
20 Commando Pushups
30 Commando's
40 DU/90 singles
A)125/85
B)95/65
C)75/55

AAB
Front Squats
4@60%
3@70%
2@80%
1@90%
1@95+
1@95+
1@95+
1@95+
*Remember it is not about getting a max, as it is about getting in the reps

Then
21-15-9
HSPU
KB Swings
70/55