8/31/2017

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

Emom 8
Dead to mid thigh, pause locked arm shrug
3 sec raise dead no pause locked arm shrug
2 sec raise clean

17 min AMRP
3 Cleans
7 Box Overs
21 Toe Raises
A)155/105 B)135/85, C)95/65
rx + 185/125

AAB

OH Squats
2 reps- 1311 @80 for 6 sets rest 90 sec

Snatch
3@80 1@85 1@90 3@86 1@90,1@95,3@93
rest 3 min, 3 sec reset at bottom

50/35 AAB Cals
40/35 Cals rowed
30 HSPU
20 Cleans 135/95
10 Thrusters

Trevor Belline