5/4/2015

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

Back squat
Sets of 10,10,8,8,6,6
If 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, Rest 2-3   

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

3rds
3-5 Strict/ Weighted PU,
Bike 30 sec
3-5 Strict Weighted PU,
Row 200
4 Deadlifts to knees - 3 up 3 Down @ 70-75

AAB
Back Squats

B1) Push Press
2 reps @ 85,87,90,92,92
rest 3-4
Alt with
B2) Deadlfit
3-3-3-3-3@75,85,85,87,87,90-93,90-95  

5rds
C1) HS walk for 10-15 ft
(straight line, turning, or over obstacles

C2) 3-5 Hanging Snatch Hi Pulls @ 95+

Trevor Belline