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, December 2, 2011

12/3/2011

12/3

CrossFit 540:7,8,9,11
Open Gym from 10-11
AAB focus at 9am  Open to anyone however!!!

540 South:7,12

Foundations 1 at NORTH from 10-12
Foundations 2 at SOUTH from 10.30-12

Team WOD  same format as every week

5min amrp
15 Box Jumps
10 Power Snatch 65/45  !!!dropped weight of any kind = 10 bupees!!!

60 sec rest

5 min amrp
15 Thrusters A(115/75 B)95/65 C)65/45  AAB 5 reps 155/105
50 DU

rest 60 sec

5min amrp
10 Burpees
15 KB Swings A)55/35 B)45/25 C)35/15  AAB70/55

REPEAT ALL

score each amrp rds + reps  - repeated amrp's reps build into previous identical amrps scores

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