12/16/2016

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

 
 

4rds
Ev 5 mins
Run 400:D
10 Bar Shin to OH
10 Nasties
10 BJ
*score each rd for time

AAB
Push Press - from ground
8 sets of 2 @65-70
alt w
8 sets of 1 Power Snatch + Sq Snatch@70-75

4rds
10-15 Strict pullups
7- 3 sec hold ring dips - hold at bottom and top

Row 1000
30 OH Burpees
100 DU

Trevor Belline