9/21/2017

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

100 WB
Run 400
100 RKB A)70/55, B)55/35, C)35/25
Run 400
100 Jumping Pullups
Run 400
100 DU
Run 400

AAB

10 min AMRP
20 Thrusters 95/65
20 C2B
Run 800
15 15
Run 400
10 10…… until time expires
Rest 5
10 min AMRP
20 Cal Row
20 ft HS walk
20 DB Snatch
20 Box Overs
rest 5
repeat all
*80 % capacity, should maintain same intensity for both rds

Trevor Belline