4/27/2018

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 6.15,11.30- Open gym, 4.45,6.15

The 540 Nutrition seminar is up and online!  We posted on our FB page but can also be found here, https://www.youtube.com/watch?v=Fci7cX0Hdjs

A TON of good info on here, and the 1st step to getting signed up for the Nutrition Program!  Give it a view!

3rds
Ev 5 mins
Run 200
10 BFB
10 Front Squats
on next 5 mins
Run 400
4 F Squats
4 BFB

AAB

10 min AMRP
Run 200
then alt between the following
7/5 RMU,
7/5 BMU,
2 Legless,
3 Reg

rest 5
7 min AMRP
5 Power Cleans 185/125,
10 Def HSPU 45/Blue 45's
Row 250

rest 5
5 min AMRP
10 Cals on Bike
10 Cals on rower
40 GHD's
Ring MU

rest 5
5 min AMRP
10 cals on bike
10 cals on Rower
30 DGD's
BMU

 

Trevor Belline