9/19/2017

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

60 sec of DB Squat Clean 35/20
Rest 2
7 min AMRP
5 Pullups
5 Pushups
15 Squats
rest 5
repeat

AAB
***Please  note that the full AAB workout is 2hrs long.  Please plan ahead to either perform as a two a day, or come to a session that has another session following, if not able focus on 6 rds in first metcon vs 4

Session 1
OH Squats
3-3-2-1-1-1@70,75,80,85,87,90
-2211 rest 90-120

4rds
2 min AMRP
2 Sq Snatch @ 75-80 tng
Run 100
2 P Snatch TnG
BFB
rest 12 min

Session 2
After resting a min of 15 min from 1st session,
4rds
90 sec AMRP
5 Snatch Deads @90-100
Run 100
DU
rest 9 min

Trevor Belline