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, December 27, 2011

12/28/2011

12/28

Crossfit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30,6.30

Note! Only 6.15 at south for this week only

Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wallball.  And allows for an easier base when doing Front and OH Squats
Last Done on 3/11

AAB
3rds
25 Twoofers
50 DU

Gen WOD
3rds
35 Wall Balls
100 Singles


AAB Skill and Strength
Your Choice of at least 2
Pistol Practice
30 Strict HSPU
Walk on Hands
MU Practice w band
Light to gradual Heavy Jerks

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