11/10/2016

11/10
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

5 min AMRP
1 Squat Clean
2 Front Rack Lunges
rest 3
5 min CAP
75 WB
rest 3
5 min AMRP
3 KB Swings
3 BJ
3 Burpees
6 KB
6 BJ
3 Burpees
9 KB Swings
9 BJ
3 Bupees
12.....

AAB

5 sets of Pausing at Thi Snatch Hi Pull Snatch Hi Pull
5 sets of Pausing at Thi Squat Snatch Squat Snatch
Snatch
1-1-1-1-1-1-1@80,85,90,93,95,97,?
28 min Emom
Min 1: Run 200
Min 2: 3 Snatch @ 80
Min 3: Run 200
Min 4:10 Unbroken C2B
if unable to do min of 30, 1 C2B, 1 Pullup for 5 sets

Trevor Belline