8/12/2013

8/12

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

Protein finally explained!!!!!

Back Squats

5-5-5-5

AAB alt

Box Squats

3-3@75-85

2@80-90

1-1-1@95+

5 min amrp

Thrusters 

*every break do 7 Burpees - break is stopping anywhere outside of locked out overhead

A)95/65

B)75/45

rest

10 cap

Games Elizebeth

21-15-9

Power cleans

Ring Dips

A)135/95

B)115/75

C)95/55