11/1/2017

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
If NME is >6 7-7-6-6-5-5@75,80,77,83,80,87
If NME is <6 70,75,72,78,80,85,
rest 3-4  1011  

Structural  6 sets of 7  2212 @ trainer weight

20 RKB 70/55
20 Toe Raises
Run 800
30 Swings
30 toe Raises
Run 800
20 RKB
20 Toe Raises
RX + - 100/70 and T2B

AAB
CGB

Pausing Jerk + Jerk
@ 60% max  6 sets rest 1 min  

Jerk 1-1-1-1-1-1@80 ev 30 sec

25 min of convo cardio

Trevor Belline