1/16/2014

1/16

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

10 T2R/B
10 Air Squats
10 Pullups
10 Situps
9
9
9
9......
1
1
1
1
30 OH Burpees

Closeout

200M KB Farmers Carry 70/55

AAB
Bench
4 *1 @ 95+

Alt Between
Shoulder Press
1@95+
Weighted Ring Dips
3*8 AHAP
Snatch Grip Push Press
3*8 AHAP

3rds
4 Squat Cleans
2 RC
225/145

rest 2

50 Bar Thrusters
50 DU
50 Lunges