CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30
! Remember that there will be NO 6.30pm session tonight or on Thursdays during the Open. We Will have a watch party at both gyms! Swing by and check out the pain you guys will me experiencing on Saturday!
Today is the last day to sign up for the In House Comp! DO IT!
A1 Bench Press
3 @ 60% 22x1
A2 DB Lawnmower Pulls
4 each arm, x210 AHAP
*rest 30 sec between rds
3 reps @ 70-80 BS max x140
B2 15 sec Chin up holds
B3 50 DU or 90 sec of practice
or 20 sec on Bike for max Cals
B4 2 Front Squats, 10 sec descent & rise
A)155/105, B)135/85 C)95/55