11/30/2017

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

Although we strongly encourage everyone to record their scores everyday, it is not required.  Signing in however, is.  Please make sure you sign in every day.  It can be done on the kiosk at the gym or from your phone.

Thanks!

5rds
Ev 5 min
Run A)400, B)300, C)200
10 Deads A)155/105 , B)135/85, C)95/65
4 Box Facing Burpees

AAB
Push Press @ 90-95 +
Pausing Jerk
for 5 sets, rest 2-3   

Jerk
1-1-1-1-1@90+  
rest 3 min between

24 min AMRP
20 sec Bike  all out
3 min Convo cardio

Trevor Belline