11/11/2014

11/11

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

We are going to try something a bit out of the ordinary this week team.....  We are going to try and keep the gym super tidy..... ALL DAY LONG.  This will be a task for some.  Especially me.... but we are going to see how it goes.

So, after every class, water bottles, paper, pins, ab mats, bars, wraps, knee sleeves, shirts, belts, weights.... everything will need to get put away.   Since this will cause some growing pains.... we will have a daily accumulating penalty that will be taxed on to a future workout. :)

So whats your favorite?  Burpees or Thrusters? :)

Front Squats
5-5-5-5-5 @70-80%

AAB
Back Squat
ME

6 min AMRP
5 Front Squats
1 Rope climb/4 Strict Pullups
A)135/95
B)115/75
C)95/55
AAB) 2 reps @ 205/135

rest 4 min

6 min Cap
100 WB
*15 pullups every time the set is broken....aka....a break

Two a Days
Ev 90 sec for 10 rds
Clean and Jerk 80%+

Row 800
100 DU
Row 400
50 DU