7/9
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
Bench press
3@60
3@65
....
3@85
3@90 or as many possible
3rds
Run 400m
10 burpee bj
Rest 1 min
And
50 strict pull-ups.
Alt wod
5rds
Run 400 m
10 burpee bj
10 burpee pull-ups
And
50 strict pull-ups.
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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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