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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Sunday, September 22, 2013

9/23/2013

9/23

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

Wod 1
10 min AMRP
Run 200M
10 Situps
10 Box Step ups holding KB 35/15

Recover

Put up the KB and then WOD 2

AAB alt to wod 1
Snatch
1-1-1-1@60-70
*drill at this weight the 2nd pull (from knees waist wo straitening legs)
1-1-1@70-80
*drill halting dead
1-1-1@80-90
max?
*drill Snatch balance through all weights



WOD 2
2rds
40 WB
25 pullup/C2B


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