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, November 18, 2011

11/19/2011

11/19

CrossFit 540:7,8,9,11
540 South:8,12

Please note new times for South, and OPEN GYM for north from 10-11

Team Wod

Ladder Style

Two or Three person teams
one person works at a time
split work as needed
Full Clean can be counted as Power Clean and Front squat

Box Jump
Power Clean
10 DU (10 Singles) goes up by 5
Front Squat

when done and rested,

by increasing reps by 1, every rd, have team complete as many reps possible in 7 Minutes for teams of 2, 11 minutes for teams of 3, performing thrusters.  Only one athlete at a time may work at a time.


A)115/75
B)95/65
C)75/55

AAB: Power Snatch and OH squat

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