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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Saturday, December 3, 2011

12/4/2011

12/4

CrossFit 540:8,12,1,2
540 South:2,3

Front Squats
5-3-2-1

then, choose from below

Repeat Front Squat reps
or
3 sets of Max DU in 2 min, score all three rds
or
2 rds  Run 1 mile - each for time

AAB alt WOD
OH Squats
3-3-1-1-1
Snatch
3-3-1-1-1


3 sets of Max DU in 2 min
or 
2 rds  Run 1 mile - each for time


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