12/11/2017

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

Power Clean and Jerk
Ev 3 mins for 5rds
5 @ 75-80 w 10 sec reset

3rds
1 min of
Front / OH Squats A)115/75, B)95/65, C)75/55
HPC
Box Overs
1 Arm KB S2OH (keep reps even)A)55/35, B)45/25, C)35/15
Strict PU / RC
rest 3 min

AAB extra,

rest 15, repeat 2 more rds, maintain score
 

Trevor Belline