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, July 28, 2012

7/29/2012

7/29

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



Warmup
Halting Deads up to A weight

Gen WOD
7 min AMRP
20 Power Cleans 95/65
20 Pushups
Run 200 M
Rest 3 min and change weight
7 Min AMRP
15 Power Cleans 115/75
15 Pushups
Rest 3 min and change weight
7 Min AMRP
10 Power Cleans 155/100
10 Pushups

AAB
Warmup
Halting Deads as well
Knee Hanging Power clean drills using boxes or benches
Gradually add weight

5 min AMRP
30 g2oh
with time left as many DU as possible

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