10/21/2017

Crossfit 540: 7,8,9,10
CrossFit 540 South: 8,9,10

Choose either

OH Squat
5-3-1-3-2-1@70/75,80/83,90,85,90,95
2011 rest 2-4
or
3rds
2 sets of 5 each arm Lawn mower Pulls
30 sec L Hang  
AAB 15 sec all out,
rest 1-2 min between

Aerobic Capacity development
Team 5 min AMRP
18 Thrusters A)95/65 B)75/55, C)65/35
60 DU  
Rest 2   
Ind 5 min AMRP
10 Clean and Jerks A)135/95, B)115/75, C)95/65
15 Pullups/C2B
Rest 5
Team 5 min AMRP
Run 800
Front Squats 135/95
rest 2
Ind
5 min AMRP
20 DB Snatches A)50/35 B)35/20
10 Burpee BO

AAB extra - CANNOT BE DONE IN ONE SESSION
Rest 15
Repeat all metcons as ind
Halve reps on 1st team
Change to 400 5 FS and 5/3 MU on second team

Trevor Belline