9/13/2017

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

Push Press
3-5 reps @ 70,75,75,75,75 for 5 sets
rest 2-3 min

5rds
2 min amrp
5 Deads
10 BoB
WB
A)275/185, B)245/155, c)185/115
rest 2 min

AAB
**** Cannot be done in 1 hr session!!!!!  Must plan for long extended session or Two a day
Please come early or plan to come back for a two a day

3rds
On the minute
4-3-2 Squat Snatch
rest 2@75-80

3 PP @ 70-80
Run 200m
rest 7
1 min AMRP
3 PP
Twoofers
est 7
1 min AMRP
3 PP
DB Sq Clean 35/20
rest 7
3 PP
Run 200
rest min of ten minutes/Two aday
and repeat all w Power Snatches vs PP

Trevor Belline