9/12/2017

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

5 sets of 3-5 P Clean @ 70,70,72,75,77
alt each set w 5-8 DB/KB Strict Press AHAP
and 20 sec of L hang  
rest 1-2 min

Structual5 Hi Pull + 1 P Clean
alt w 7-12 DB Strict Press
and 20 sec of L Hang
rest 1-2 min

4rds
10 P Cleans
10 F/ Oh Squats
Run 400
A)95/65, B)75/55, C)65/45

AAB

P Clean
5 sets of 3-5 reps @ 75,75,77,80,85
rest 3, 2 sec reset

At 80% Intensity
3 min AMRP
10 P Cleans 135/95
10 cal Row
rest 2
3 min AMRP
5 Thrusters
10 Burpee Box Overs
rest 2
3  min AMRP
Run 400,
DU
rest 7 min
repeat, 90% intensity rd 2

Trevor Belline