4/23/2018

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

Front Squat
Sets of 10,10,8,8,6,6
In NME <6 @65,68,72,72,75,78
If NME<6, @58,62,70,70,75,75
1011 on 10-8's 3012 on 6 resting 2-3

Structural 10-10-8-8-8@3012 @65-75 rest 2

5 min AMRP
3-5-7 sets of Pullups
alt each set w 3 sq Cleans @ 135/95

rest 3
repeat w sq Clean to jerk

AAB

Front Squats

10 min AMRP
10 Cals on bike
10 OH Squats
10 G2OH
10 BMU
*12 ft HS Walk after each mvmt

rest 3
run 800 @ 75%
rest 3

repeat metcon