11/21/2016

11/21

Crossfit540:
515, 615, 815, 1130, 430, 530, 630
Crossfit540 South:
515, 615, 1130, 430, 530, 630

Back Squat (10-10-8-8-6@70,72,75,77,80)

Metcon(Time)
10-8-6-4-2
Clean and Jerk
Bar Over Burpees
A)135/95 B)115/75 C)95/55 AAB 155/105

AAB
Back Sqauts

Metcon (No measure)
3 rds of....
4 sets of
P Clean & Hold/pause Jerk
P Clean and Jerk @70,75,80

4 sets of
1 Snatch Hi Pull@90
1 Hanging Snatch Hi Pull

15 Strict C2B
then Metcon

 


 

 

Trevor Belline