1/11/2012

1/11

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

WOD

Front Squats
and alternating
Shoulder Press
5@70%
2@80%
1@90-95%
1@95+
1@95+
1@95+
1@95+

then

Helen
3rds
Run 400M
21 KB Swings
12 Pullups
A)55/35
B)45/25
C)35/20