11/12/2014

11/12

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

This sunday we there will be NO 2pm class at North.  We will have a 30 min Snatch Drills session and Rope Climb session.  All are welcome

Push Press
2-2-2-2-2 @80-85
3-3 @80-85

AAB
Back Squat ME inbetween
Push press sets

30-20-10
Cleans
Ring Dips
Box Jumps
A)115/75
B)95/55
C)75/35

Two A Day
3rds
Row 1000M
rest 3 min