9/20/2013

9/20

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

3rds
21 K2E
21 KB Swings 55/35
21 Pushups
3 Rope Climbs/ 7 strict pullups
21 Box Jumps
50 Lunges

AAB alt
5rds
2 Cleans 225/145
4 MU
6 Deficit HSPU 45's-no ab mat
*scale as needed

and

Row 1000m