11/16/2017

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

Front Squat
If NME > 6, 7-7-5-5@70,73,75,80
3011 +- 1 rep  Rest 2
If NME <6 7-7-4-4 @ 65,68,77,82  

Structural 7-7-7-7@60,60,70,70 2212

Aerobic Conditioning
5 min AMRP
30/25/20 WB
15 toe Raises/ T2B
rest 2
5 min AMRP
16 DB Snatch
32 DU
Rest 5
7 min AMRP
10 P Cleans 95/65
10 Front Squats
10 Box Overs
AAB PS and OH squats  

AAB 2 a day session
5 min AMRP
75% Max MU
Row 250
rest 5
5 min
15 HSPU
5 P Cleans 185/125
rest 5
5 Min AMRP
50% Max MU
15/10 cals on bike
rest 5
5 min AMRP
10 cals bike
10 cals row
30 DU
rest 5
5 min AMRP
30 WB
15 T2B