5/15/2017

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

Front Squats
8 sets of 2 @ 70
*rest 1 min between and explode up - AAB from ground, and Jerk final rep

3rds
0-2 min
Run 400/300/200
as many DU possible
Min 2-3
DB Presses A)55/35, B)35/20, C)20/10
Min 3-4
Pullups
Min 4-5
DB Front Squats
Rest 3 min

AAB
Front Squats

5rds
3 Power Snatches @80
rest 60 sec
3 Squat Snatches
rest 60 sec
*may drop Bar, but immediately pick up

then metcon

Trevor Belline