10/18/2017

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

Back Squat
Reps of 3-2-2-1-1-1-1-1-1
@70,75,80,85,90,90+, 1011 rest 2-4 min

3 min AMRP
30 WB
10 Burpee PU
Nasties
rest 7
repeat

AAB
Back Squats

5rds 10-15 C2B
Rest 60-90
*if 15 C2B is no issue, perfrom 15 cals on AAB right before

3rds
Row 250 @ 1.35/1.40,1.40/1.45, 1.45/1.50
then
AAB for 2 min @ +450/350,+400/300, +350/250
then easy run 400

Trevor Belline