11/19/2012

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

Foundations at 5.30 PM North - squats

WOD

12rds
10 KB Swings
10 Jumps
10 Burpees
rest 1 Min

a)55/35
b)45/25
c)35/20

AAB
1 Min Max DU
rest 2
1 Min Max DU

20 Snatch pulls at 70%+
"practice doesnt make perfect....'perfect' practice makes perfect"


10 MU any kind
3 Rope Climbs
50 GHD's
3 Rope Climbs
Row 50 Calories
3 Rope Climbs