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

Holiday hours!
Sunday - normal
Monday - Rest
Tuesday - 8,9 only
Wens - Normal

Back Squat
2-2-2-5-5@70,77,83,85,88-90
1013 rest 3-4 min before 5 rep sets

Structural
5 reps for 6 sets @ trainer weight
2113 rest 2-3 min between

Alt all sets w Strict Press
2 Reps @ 92+

4rds
8 DB Lawnmower Pulls AHAP
1112, 8 on each arm

Back Ext / Weighted Back Ext
2022 8 reps

Snatch Grip Hi Pull
5 reps 3 sec raise to knee @ max

30 sec of L Hang

*before each rd, perform 10 sec on Bike at max effort
-note cals performed and match or surpass
--no longer than min rest between

AAB
Squats and Press

Hanging Power Snatch + OH Squat
2 sets of 3 each @60
2 sets of 2 each @ 70-75
4 sets of 1 @ 85+

4rds
Snatch Grip Hi Pull
5 reps 3 sec raise to knee @ max

HS Walk 40 ft or 20/20 DnB

1 min pistol / weighted pistols

BMU swing Practice

*AAB for 10 sec max effort before each rd
no longer than 1 min rest between

Trevor Belline