12/30/2017

Crossfit 540: 7,8,9,10
CrossFit 540 South: 8,9,10

EMoM 6
1) 10 slow to shrug Clean Pulls *start below knee
20 sec of DU practice
2) 7 sets of 1 Hanging Shrug 1 Sq Clean
20 DU
*try not to pull past belly button
**add weight every rd

Team Wod
15 min AMRP
1 Person
5 Sq Cleans @ 70-75
switch
4 Cleans
switch
3,2,1 alternating each time
then
10,9,8,7,6,5,4,3,2,1
Box Overs
Bar Facing Burpees
Double Rep Toe Raises

AAB
Power clean + HPC
5 sets @ 72,76,80,80,80 rest 1,2,2,3
Sq Clean + Hanging Sq Clean
5 sets @ 72,76,80,80,80 rest 1,2,2,3

90 sec AMRP
4 Sq Clean @ 65-70
4 Box Facing Burpee over
DU
rest 90
90 sec AMRP
Row for distance
90 sec AMRP
4 P Clean @ 65-70
4 Box Facing Burpee over
DU
repeat all

Trevor Belline