11/17/2017

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

Lactic Endurance

30 RKB A)70/55, B)55/35, C)35/20
30 Goblet squats
Run 400/300/200

20 min rest
During rest
2rds
Run 800@60%
25 Strict PU
25 DB Press AHAP

repeat metcon

AAB

5 sets of
3 sec raise to mid thi then squat Snatch rest 60

Squat Snatch
1-1-1-1-1@ 90-95 rest 3 min

Metcon w american swings
rest 16
Metcon w american swings

2 a Day optional
3rds
15 cals on bike
15 C2B

rest 16

4 min AMRP
Row 30 Cals
Burpees

Trevor Belline