9/28/2017

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

CGB
NME>62-2-2-5-5@70,75,80,85,90
if <6 2-2-2-5-5@70,75,80,83,87
-1012 rest 2 on warm up sets, 4 before 5 rep sets  

Structural 5-5-5-5-5@add weight each time

15 min AMRP
25 WB
25 Deads A)155/105, B)135/85, c)95/65
10 Pullups
10 BFB

AAB
Please note that this wod cannot be done in a one hour session, plan for a two a day, or come early enough to do 2 hrs back to back
CGB

session 1
Lactic End
1 Min Row
1 Min DB Snatch 50/35
1 min Burpee BO
Rest 15
3 min AMRP
Run 200 20 deads 225/155
30 WB
HSPU
Rest 15
3 min AMRP
9 DB thrusters
4 BMU

REST min of 20 min (2 a day)
Session 2
repeat metcons

Trevor Belline