11/14/2016

11/14

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

Front Squats

3-3-3-5-5-5@70,75,80,83,88,90

12 min AMRP

15 G2OH 75/55
10 Lunges
5 Pullups

AAB

Front Squats
*if 9 or above, drop % by 5 and perform Squat Cleans

5rds
10 Strict C2B
Max Strict Def HSPU +Max Def HSPU 45lb
(min of 12 reps)
3 Hi Thi pause Squat Snatch -from ground @70-75

5rds
1 min of Squat Cleans
1 Min of Cleans 135/95
1 min of GHD's
rest 2 min

Trevor Belline