5/16/2018

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

The Mix

Optional after
5rds
GHD Ext holds 30 sec
Ring Knee to chest *15
Belly down hollow holds 30 sec

AAB

Snatch Hi Pull
5 singles @ 70-80

Power Snatch
5-8 singles @ 70,80,90,90+…

Ev min for 3,
4 Power Snatch @ 70,
rest 3 repeat @ 72-75

3rds run 400
30 cals on rower
20 cals on bike
10 BMU