12/7/2017

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

7 min AMRP
1 Sq Clean and Jerk @ 70
15 Pullups / C2B
75 DU
5 Front Squats @ same weight
15 Pullups / C2B
75 DU

rest 5

7 min AMRP
3  P Clean and Jerks @ same weight
15 HSPU / DB S2OH A)50/35, B)35/20 C)20/10
45 A Squats

rest 7

10 min AMRP
10-20-30-40-50
DB Snatches
*after each set perform 15 Box Facing Burpee overs

AAB
Rest 10

Ev 3 min for 3rds
15/10 cals on bike
15 Box Overs
Row
*score distance rowed


 

Trevor Belline