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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Wednesday, September 7, 2011

9/8/2011

9/8
CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:5.15,6.15,12,4.30,5.30,6.30

Warmup
12 Shoulder Press at 75%+ done at your liesure
Burgner

20 Min AMRP
10 Power Cleans
30 DU
Run 400 M
A)135/95
B)115/75
C)95/65

AAB
Same wod
Only 3 reps at 80% Max

Then
5 15 sec L sits  Scale as needed

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