9/27/2017

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

Back Squats
NME >6 Reps of 8-8-6-6-4@70,70,75,75,85
if <66-6-4-4-4-3@70,75,75,75,77,80
-2011 rest 2
*AAB - skip 1st set

Structuall 10-10-8-8-8

Ev 5 min for 5rds
1)15 Burps, Run 200, 10 Burps
2) 20 Toe Raises, Run 200, 10 TR
3)20 Nasties, Run 200, 20 Nasties
4)15 Bar thrusters, Run 200, 10 Bar Thrusters
5) run 400
*score each rd for time

AAB
Back Squats minus the 1st set

5rds
2 P Clean and Jerks
1 Sq Clean and Jerks @ 80-85
10 sec reset, 3 min rest between rds

Alactic End  
Ev 3 min, perform 20 sec of
1)AAB @95
2)P snatch TnG @ 135/95
3)DB thrusters 50/35
4) AAB
rest 5, repeat all