8/8/2012

8/8

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

**Last day to sign up for the froning event!

froningvs540.blogspot.com

Front Squats (30 min
3@80%
3@85%
2@90%
2@90%
1@100%
1@100%

2rds
20 S2OH
20 HPC
20 Pullups
A)115/75
B)95/65
C)75/55

AAB
Drill Work
with increasing weight,
set bar on box/bench at knees in beginning of pull #2
Finish the clean/power w full ext and without jumping forward