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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
Back squats
3@60
3@65
3@70
3@80
2@85
1@90
3 Rds
Run/ row 200 m
15 ring dips
3 cleans
A)185/125
B)155/105
C)125/75
Aab)225/145
Alt for strength
4rds
Run 400m
Rest 1 min
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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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