8/19/2017

CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,9,10

Front Squat

If NME 6 or greater
6 reps - 1011 for 5 sets @75 rest 2 min  
If NME 5 or less
4 reps - 1011for 6 sets @ 80,80,83,85,85, rest 2
*if P Clean is equal or greater than Squat Cl, tempo is 1211

Team
20 min AMRP
15 P Cleans A)115/75, B)95/65, C)65/35
25 WB
35 DU
Athletes must to at least 10 reps before switching

AAB
OH Squats
2 reps - 1112 for 5 sets @ 85-90, rest 3
*if Power Snatch is equal to Squat Sn, tempo is 1312
then, 
Front Squats

3rds - each for time
20/15 Cals on AAB
8 BMU
rest 3 min - 5 min
*score time for each rd

6 min Cap
70 WB
100 DU
as many Squat Snatches possible 115/75

Trevor Belline