3/8/2017

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

If you have not paid your dues please note that you have a 15 dollar late fee.  This can be waived by signing up for the Auto draft.  

5rds
Run 400M
15 Deads
20 Toe Raises
A)185/125, B)155/105, C)115/75

AAB
Pistol and Handstand progression / work
or...
7 min AMRP
5,10,15,20.....
Pistols
20 ft HS Walks

12 minAMRP
10 HSPU
15 Deads 185/135
20 WB
25 DU

Trevor Belline