5/5/2017

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

Please note that it is the LAST day to get your dues in without having a 15 dollar late fee.

Also, Due to summer numbers we will be suspending the 7am Sunday class at North.  The 8 will still be held at both locations.

6rds
Ev 4 min
On rds 1,3,5
Run 200M
10 C&J A)135/95, B)115/75, C)95/55
On rds 2,4,6
Run 200 - 10 Front Squats

AAB
21 min Emom
1)3 Snatch Hi pulls @90-max,
and 5 Front Rack dip explosions @same

2)10 Strict PU

3)3 Shoulder Press @ 85

then, metcon

Trevor Belline