CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
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Tuesday, July 5, 2011

6/6/2011

6/6
CrossFit 540 North: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30,6.30

!!!!!!!last week to sign up for float trip!!!!!!!!!!

Deadlift
3-3-3 (15 min cutoff)
AAB
an extra 3-3-3 (30 min cutoff)

then 5rds
7 MU (1 MU = 2 Strict pullups and 3 Ring dips)
10 HSPU
15 Burpees
Run 400 M (30 min cutoff

AAB
3rds of above, no burpees (15 min cutoff)

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