Sessions @ 7,8,9,10

Relay Style
4rds Run 300, Each
4rds Row 250 Each
4rds Bike 20/15 Each
Extra metcon..as part of Relay:
Team IzzyGrace 
30 Snatch
30 Clean and Jerk 135/95
*score time on clock

Optional Extra:
50 OH Squats
50 Strict/Weighted PU

Crossfit 540 Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30…NO 6.30 SESSION TODAY

!!Please note we will not have a 6.30 session today

Want to give a big shout out to one of our own that has moved on to the next phase of his life…. Jackson Smith. Jackson started with us at South and then came over to North to help out with leading sessions and bring up the overall level of awesomeness at 540:) The first guy to snatch over 300lbs at 540…. he always had a smile and a great attitude…. every time you saw him. He will be working at K Life this summer, and then continuing his education before conquering the world.

Man…. You will be missed!!!!

Coe
10rds
10 Thrusters A)95/65, B)75/55, C)Bar
10 Ring PU 

Structural
1-2 rds, then rest 1 min

Extra
Rom Wod
or
3-5 rds
30 situps
10 hanging lat core raises (each)
10 Hanging snatch Hi Pulls 1 below knee,1 above

Rest day!

Open Gym sessions: 5.30-7, 11.30-12.30, 5-7

4rds

Run 200

20 RKB

10 burpees