11/20/2017

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

Holiday Hours!
Wens - Rest Day
Thurs - Rest, Open gym at south from 8-10
Fri - Morning hours only at both gyms, 8,9,10
Sat and Sun - Normal hours

Aerobic Capacity Work
3 min AMRP
10 G2OH 75/55
20 Squats
rest 3
3 min AMRP
7 G2OH
21 DU
rest 3
3 min AMRP
5 G2OH A)135/95, B)115/75, c)95/55
5 Box Facing Burpees
rest 3
3 min AMRP
5 Squat Cleans
5 BFB
Rest 5
Repeat