10/11/2017

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

20 min AMRP
5 Pullups
5 DB PressA)50/35, B)35/20, C)20/10
20 Situps
20 Nasties
*Every 5 min Run 400

AAB
OH Squat (Can be done at either session)
1 rep @ 90+, 3111 for 2 sets
1 rep @ 90+, 2111 for 2 sets
1 rep @ 90+, 1011 for 2 sets
rest 3-4 between

Alactic End
Session 1
4 min AMRP
10 C2B
10 OH Squats95/65
10/7 Cals on AAB
Rest 16
5 Thrusters
5 Bar Facing Burpees
5/3 AAB Cals  
rest min of 30 mins

Session 2
4 min AMRP
Run 400
1 RC
3 Burpees
rest 16  
4 min AMRP
Row 250/200
25 T2B
30 WB
BMU

Trevor Belline