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 25, 2011

11/26/2011

11/26

CrossFit 540:7,8,9,11
540 South: 8,12

Open Gym from 10-11 at North

2 man teams
7 Min AMRP
While one person holds a squat, the other person
performs 5 Thrusters
bear crawls 24 feet (4 mats long ways, 6 mats short ways)
5 Pullups
Bear Crawls back
-switch places
***rest only when BOTH members are not moving

then,
rest 2 minutes

7 min amrp
one person holds a plank
Other person performs 5 SDHP
lunge 24 feet (4 mats long ways, 6 mats short ways)
5  Burpee Pullups
lunge back
-switch places

score total rounds
A)95/65
B)75/55
C)65/45

***dropped weight of any kind is immediate 5 burpee penalty

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