4/10/2018

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

Big News!!!

This week we have the Nutritional Seminars at both North and South!  These are free to everyone so bring anyone who wants to learn A LOT.  We will cover a fantastic amount of info and use this as a springboard for our new individualized nutritional program.  You don't want to miss it

South on Sat at 10, 
North on Sunday at 1

Maybe even bigger news..... 2019 540 Crawfish Boil!!!!!  May 12th!  Mark your calendars!  

8 Min AMRP
15 RKB A)70/55, B)55/35, C)35/20
10 Box Jumps
30 DU

rest 3

7 min AMRP
5 Goblet Squat
10 Pushups

rest 5

6 min AMRP
5 Gob Squat Squats
10 RKB
5 Burpee Box Overs

AAB

3rds
10 sec on bike - all out

rest 2 min

1 Sq Clean and Jerk + 1 Sq Clean @87-95

rest 2-2.30

Rest 5
repeat all (lose 2nd clean if needed)
rest 7, 
repeat again
 

Trevor Belline