11/20/2016

11/20

Crossfit 540:
7,8,12,1
Crossfit 540 South:
8,12:30,1:30  

Metcon(Time)
Run 1200
then
30-20-10
Front Rack Lunges/OH
Jerks 95/65
Pullups

AAB
Overhead Squat (5-5-5-5-5@70,75,80,82,85)
Metcon (AMRAP-Rounds and Reps)
7 min AMRP
3-3 or 5-5
Squat Snatch 135/95
MU
*L4 under = 3-3
*L7 up = 5-5
**you choose in middle

Metcon (AMRP-Rounds and Reps)
10 min AMRP
10 WB
10 T2B

 


 

 

 

Trevor Belline