12/8/2017

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

Back Squats
If NME is >6, 8-6-6-4-4@65-70-75-80-85,
if <6, 6,6,5,4,2 @65-70-75-80-85,
2112 rest 3 mins between sets
After set and during rest perform 10 Strict/Strict C2b

Bench Press

If NME is >6, 8-6-6-4-4@65-70-75-80-85,
if <6, 6,6,5,4,2 @65-70-75-80-85,
3112 rest 3 mins between sets
After set and during rest perform
5 Snatch Grip Hi Pulls @ 95-105 w a 3 second raise to knee

Annie

AAB
Back Squats

Bench

3rds
1 min of Row for distance
1 min rest
1 min Bike
1 min rest
1 min T2B
1 min rest

rest 5
repeat 1 rd all out

Trevor Belline