11/30/2016

11/30

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

7 min Cap
4rds
7 P Cleans A)135/95, B)115/75, C)95/55
10/7 RD
*at 7 min mark move on to

7 min Cap
3rds
A)50, B)40, C)30 squats
15/12 Pushups
*at 7 min mark move on to

7 min Cap
150 Situps
100 DU
*score each wod for time

AAB

5rds
3 OH Squat @80
2 sets of 5 C2B Butterfly / Strict C2B
2 sets of 1 Clean Shrug(locked arms) + 1 Clean (speed under bar)@60
Row 300 M for time

10 min AMRP
35 Deads 225/155
35 Cal Row
35 HSPU
70 DU

rest 1 min

Emom for 2 min
Evens: 2 Squat Cleans 135/95
Odds: 2 Bar Facing Burps
Emom for 4
Evens: 4 Squat Cleans
Odds: 4 Bar Facing Burps
Emom for 4
Evens: 6 Squat Cleans
Odds: 6 Bar Facing Burps
Emom for 2
Evens: 8 Squat Cleans
Odds: 8 Bar Facing Burps

Trevor Belline