4/19/2017

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

5rds

15 Strict PU

2 sets of 2 Thrusters @ 80% PPress max
or,
AAB 2 sets of 4 OH Squats @70-85

15 GHD's
AAB 10 Med Ball GHD's

8 3 sec pause Ring Dips
(hold at bottom and top of ring dip

Snatch Grip Deads to knee
2 sets of 3 @ max Snatch

45 min cuttoff
*no scoring
**rest no longer than a minute between sets

Trevor Belline