8/14/2017

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

Clean Hi Pulls
8 sets of 1 to mid Thi + 3 Hi Pulls @ 80
2 sec raise to mid thi each time
Structural  (less than 6 months exp)
5 sets of 10 @ low weight

Run 800
50 P Cleans A)95/65, B)75/55, C)65/45
100 Situps

AAB

Clean Grip Deads
5 sets of 3 @ max clean - 1121

5 sets of 5 MU
or
5 sets of  AAB 10 cals at max output and 5 mu

metcon

 

Trevor Belline