10/19/2017

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

CGB
NME >63-4 rep @ 80,85,85,87,90
If NME <6 3-4 reps @70,75,80,82,87,
41x1  rest 3 min between
Alt sets w 10 Strict PU that is included in the rest

Structural
5 sets of 5 @ trainer weight

2rds
Run 800
50 RKB 50/35
50 Flytraps

AAB
CGB and Strict PU

21 min Emom
1) 1 Sq Clean and Jerk @70-90 - add weight ev 2rds if possible
    and 1 P Clean and Jerk
2) 30 sec of 450/300 wattage on AAB
3) Rest

Trevor Belline