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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Friday, July 29, 2011

7/30/2011

7/30
Crossfit 540 North: 7,8,11
540 South: 10

Please note that the 9 and 10 are open gym!!!!!! this is on a trial basis.


4 rds
15 Wall Balls
15 Burpees
15 Pullups
Run 800 M

AAB
Do not do the above wod
Back Squat
5 reps at 75%
4 reps at 80%
3 reps at 85%
2 reps at 90%
1 rep at ?
Repeat w Shoulder Press

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