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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Monday, July 30, 2012

7/31/2012

7/31

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

Love that whistle....channels my inner middle school coach


Gen Wod
Back Squats
3-3-3-3-3
60%,70%,80%90%,90%

AAB
Low Bar Back Squat and Shoulder press (back and forth)
5@70%
3@80%
2@85%
1@95%
1@95%+
1@95%+
1@95%+

THEN

'Slaughters'
Clean
to
Thruster
to
Front Squat

'Sgt. Slaughters'
Clean
to
Thruster
to
OH Squat

Gen Wod
3rds
10 Slaughters
15 Box Jumps
buy out
50 Air Squats
A)95/65
B)75/55
C)65/45

AAB WOD
3rds
7 Sgt. Slaughters
7 Box Jumps
115/75
Buy Out
20 Pistols
36/28 in boxes

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