12/21/2016

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

Holiday hours!
Thurs: Rest
Fri: Normal
Sat and Sun : Closed
Mon: 8,9,10

15rds
Ev 90 sec
1 Squat Clean A)185/125, B)155/105, C)115/75
7 Pushups
15 Situps
as many DU possible w time remaining
*Score total reps for each 90 sec interval
**Power Clean + F Squat is allowed

AAB
Ev 45 sec for 6rds
From the Ground
Pause at hi thi Snatch Hi Pull
Pause at hi thi Snatch

Snatch
1-1-1-1-1 @90+

14.4
as soon as time expires, restart 14.4 at half reps for a 10 min amp (30 Cals, 25 t2b.....)
as soon as time expires on 10 min AMRP, 6 min to find Snatch max

 

Trevor Belline