10/22/2017

CrossFit 540: 8,12,1
CrossFit 540 South: 8,12.30,1.30

Lactic Power Development
1)AAB MAX effort for 20 sec
rest 3
2)Run 200, Max effort
Rest 3
3)30 sec AMRP for G2OH 75/55 RX+ 95/65
rest 3
Repeat Run, trying to beat time

3rd
10 Burpees
20 Jerks A)95/65, B)75/55, c)65/35
40 Squats

AAB
Lactic Power work - 1,2, and 3
Rest 7 min and repeat 2 more times

Trevor Belline