12/20/2017

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

12 rds of CrossFit!

On the 1st round of CrossFit, your trainer gave to thee...One Squat Clean down to your knees

On the 2nd round of CrossFit your trainer gave to thee....2 Heavy thrusters and a Squat Clean down to your knees.

On the 3rd round of CrossFit your trainer gave to thee....3 HSPU, 2 Heavy thrusters and a squat clean down to your knees

On the 4th round of CrossFit your trainer gave to thee....4 Sumo Deads, 3 HSPU, 2 Heavy thrusters, and a squat clean down to your knees.

On the 5th round of CrossFit your trainer gave to thee.....FIVE DIPS ON RINGS!!!!!, 4 sumo dead, 3 HSPU, 2 heavy thrusters and a squat clean down to your knees

On the 6th round of CrossFit your trainer gave to thee...6 Kettles swinging, FIVE DIPS ON RINGS!!!!!, 4 sumo dead, 3 HSPU, 2 heavy thrusters and a squat clean down to your knees

On the 7th round of CrossFit your trainer gave to thee...7 Burps a burping, 6 kettles swinging, FIVE DIPS ON RINGS!!!!!, 4 sumo dead, 3 HSPU, 2 heavy thrusters and a squat clean down to your knees

On the 8th round of CrossFit your trainer gave to thee....8 Pulls a upping, 7 Burps a burping, 6 kettles swinging, FIVE DIPS ON RINGS!!!!!, 4 sumo dead, 3 HSPU, 2 heavy thrusters and a squat clean down to your knees

On the 9th round of CrossFit your trainer gave to thee.... 9 Balls a Walling, 8 Pulls a upping, 7 Burps a burping, 6 kettles swinging, FIVE DIPS ON RINGS!!!!!, 4 sumo dead, 3 HSPU, 2 heavy thrusters and a squat clean down to your knees

On the 10th round of CrossFit your trainer gave to thee.....10 Boxes Jumping, 9 Balls a Walling, 8 Pulls a upping, 7 Burps a burping, 6 kettles swinging, FIVE DIPS ON RINGS!!!!!, 4 sumo dead, 3 HSPU, 2 heavy thrusters and a squat clean down to your knees

On the 11th round of CrossFit your trainer gave to thee.....11 Deads a lifting, 10 Boxes Jumping, 9 Balls a Walling, 8 Pulls a upping, 7 Burps a burping, 6 kettles swinging, FIVE DIPS ON RINGS!!!!!, 4 sumo dead, 3 HSPU, 2 heavy thrusters and a squat clean down to your knees

On the 12th round of CrossFit your trainer gave to thee....12 Bars a Toeing, 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a Walling, 8 Pulls a upping, 7 Burps a burping, 6 kettles swinging, FIVE DIPS ON RINGS!!!!!, 4 sumo dead, 3 HSPU, 2 heavy thrusters and a squat clean down to your knees

Deadlift Weight, A)225/155, B)205/135, C)165/95
SDHP A)95/65, B)75/55, C)65/45
KB A)70/55, B)55/35, C)35/25
Thrusters/ Cleans A)135/95, B)115/75, C)95/65

As a tradition at 540, to get you in the Christmas spirit, your are encouraged to SING "5 DIPS ON RIIIIIINNNNGGGS!!!, every time you do dips on rings.  Because everyone knows that the best way to spread Christmas Cheer is singing loudly for all to hear!  (everybody knows that)

Trevor Belline