10/4/2017

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

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3rds
90 sec of
7 Thrusters 75/55, AAB 95/65
21 DU
90 sec off
7 T2B
5 G2OH
3 Cleans
90 sec off

rest 5

3rds
7 HSPU / 7-14 Pushups
14 Squats
90 sec off
2-5 Strict PU/MU
10 DB Snatch 50/35, 35/20
90 sec off

AAB
Session 1
metcon

Session 2
Split Jerk
1-1-1-1-1-1-1@90+ 
rest 3-4 min during which, perform 5 Forehead bar jerks
and 3 Barrier jerks @ low weight

1rd of each of the previous met-cons @ 95% intensity resting 9 min between

 

 

Trevor Belline