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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Thursday, December 27, 2012

12/28/2012

12/28

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



Gen WOD

70 Thrusters
every Min perform 5 Burpees
A)95/65
B)75/55, 4 burpees
C)65/45, 3 burpees
*combine A,B,C as needed w fitness level.

AAB
20 Halting Deads
5 min of Bar Cleans from top of halting deads
5 min- add 20-50lbs
5 min- add 20-50 more pounds

5 Min AMRP
Squat Clean and Jerk/Thruster
165/110

then

60 HSPU
60 Pistols
Row 2000M
*partition as needed-including row
Pistols can be scaled to any fitness level w a box.

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