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, October 22, 2012

10/23/2012

10/23

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

Foundations at 5.30 pm North

WOD

The Filthy 50  (is this egotistical?;)

AAB
If you dont trust the bar path of this drill, check out this next vid
Does that look familiar?
Snatch Drills
Done in slo mo and steadily on to faster speeds
Heavy Snatch Pulls


Then
Amanda
9-7-5
MU
Snatches 135/95

If athlete doesnt have GS MU
double rep C2B Pullups

AAB Two a Day
Do the front squats from Sunday if you didnt do them then....

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