11/21/2013

11/21

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

2rds
20 KB swings 55/35
10 Burpee Box Jumps
then, immediately
3rds
10 Front Squats
10 Burpee Pullups
A)135/95
B)115/75
C)95/55

AAB

Shoulder Press
4@70
3@80
3@85
3@90

3rds
7 Hanging Cleans
14 Ring Dips
205/135


Row 1000