8/3/2017

CrossFit 540: 5.15,615,8.15,11.30,4.30,5.30,6.30
Crossfit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

!!!PLEASE have dues paid no later than the 5th to avoid a 15 dollar late fee

Back Squats
8 sets of 3
*3 sec descent, explode up to Jump

10 Thrusters
Run 400
10 Thrusters
Run 400
10 Thrusters A)135/95, B)115/75, C)95/55

AAB
Back Squats

15 sec Cals on Bike

25 sec cals on Bike

6 min AMRP
Run 800
as many Sq Clean Thrusters possible 95/65

 

Trevor Belline