1/29/2018

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

1 and 1/4 Front Squats
3 reps for 8 sets @ 65-70%
1011 rest 1 min between, AAB from ground

50-40-30-20-10
1 arm DB OH/ Front Rack Lunges
1/2 rep Burpees
A)50/35, B)35/20, C)20/10

AAB

Front Squats

4 min AMRP
1 Sq Snatch 155/105
3 Clean and Jerks
30 DU
rest 2
Repeat
4 min AMRP
1 Sq Snatch
3 Clean and Jerks
5 BMU
rest 2
Repeat
rest 5
repeat one or each, resting 2 min between

 

Trevor Belline