11/19/2017

Crossfit 540: 8,12,1
CrossFit 540 South: 8,12.30,1.30

CGB
If NME > 6, 7-7-5-5@75,78,80,85
3011 +- 1 rep  Rest 2
If NME <6 7-7-4-4 @ 70,75,80,85  

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

12 min AMRP
3 Thrusters
9 Deads
27 Situps
A)135/95, B)115/75, C)95/55

AAB
CGB

3rds
20/15 cals on Bike
2rds
50% MU
rest 10
35%
rest 2
Row 250
3 sets of
10/7/5 HSPU
resting 10 sec between
rest 2
Bike  20 cals
3 sets of
12/10/8 C2B
resting 10 sec between
rest 2

Trevor Belline