10/9/2013

10/9

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

Remember!!!! the evils of lifting weights.

Jerk
7 reps @ 60%
5 reps @ 70%
3 reps @ 80%
1 @ 85
1 @ 90
1 @ 95
1-1-1@95+

12 min AMRP
7 G2OH
2 Rope climbs or 5 Strict Pullups
A)155/105
B)135/85
C)115/65

AAB extra
8 min amrp
15 WB
2 MU