3/28/2018

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

Please note that we are canceling the Sunday session for Easter and will start a new cycle on Monday!

Don't forget to mark you calendars for the Nutritional Clinic coming this 14th at South and 15th at North!  This is going to kickoff a LOT of new things at 540 and a lot of exciting changes for you fitness journey!  

Front Squats
Sets of 10,10,10,6,6
NME >6@60,65,68,75,78
NME<6 58,62,65,75,75
1011 on 10's 2112 on 6's  Rest 2-3

Structural
10,10,10,10,10@55-70 2112

10rds
30 sec of Sq Clean and Jerk
30 sec of rest
A)135/95, B)115/75, C)95/55

AAB

Front Squats

Sq Clean and Jerk
Ev 30 sec for 3 min @ 75
rest 2
Repeat @ 80

8 min EMoM
Evens: 12/17 HSPU
Odds: 3 Rope Climbs

Row / Bike 5 mins for cals
switch and repeat

Trevor Belline