10/10/2017

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

F Squat
NME>6 5 reps @ 75,75,77,80,80
for 4-5 sets @ 3212 rest 2-3
if NME<6, 72,72,75,75,77

Structural - same at trainer weight

CGB
If NME is >6 4-7 reps-1011
for 3-4 sets @ 85 rest 2 min
if NME is <6 2-4 reps-1011
for 3-4 sets @ 85 rest 2

3rds
Run 400
10 Power Cleans
A)135/85, B)115/75, C)95/55 RX+ 155/105

AAB
F Squats and CGB

18 min Emom
1)AAB 20/12 cals
2) MU 5 unbk or to fail
3)rest

Trevor Belline