12/15/2017

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
10 DB snatch 50/35
4 Box Facing Burpee Over
rest 1
1 min AMRP
5 Deads A)225/155, B)185/135, C)155/105
10 Squats
rest 1
1 min AMRP
5 RKB A)70/55, RX+ 100/70
2 Burpee Pullups / BMU
Repeat All

rest 5

repeat again

AAB

Complete previous,
rest 5

1 min AMRP
10 DB snatch 50/35
4 Box Facing Burpee Over
rest 1
1 min on bike for cals
rest 1
1 min AMRP
5 Deads A)225/155, B)185/135, C)155/105
10 Squats
rest 1
1 min on Rower for cals
rest 1
1 min AMRP
5 RKB A)70/55, RX+ 100/70
2 Burpee Pullups / BMU
1 min on bike
rest 1
1 min on Rower

Trevor Belline