12/12/2017

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

1 min AMRP
A)10, B)8, C)6 G2OH Rx+)12
A)135/95, B)115/75, C)95/65
20 Squats
Bar Over Burpees

Rest 7 - during which run/row/bike 3-4 min convo cardio

1 min AMRP
A)20 B)17, C)14 Deads
A)225/155, B)185/135, C)155/105
Nasties

Rest 7 - during which run/row/bike 3-4 min convo cardio

1 min AMRP
20/17/13 Pullups / C2B
Row for distance

Rest 7 - during which run/row/bike 3-4 min convo cardio

repeat

AAB Two a day (min of 15 min rest)

repeat all, subbing Bike for last movement

 

 

Trevor Belline