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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Tuesday, December 9, 2014

12/10/2014

12/10

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

Front Squats
3-3-3 Pausing 3 seconds at Bottom@60%
2-2-2-2@80%

7rds
10 Thrusters
10 Pullups
rest 30 sec
75/55

AAB

Find Front Squat max
3x1 @95%

Good Mornings
3x10 @ 50-55% F Squat Max

alt sets of

Reverse Leg Curls
3x10
and
Hip Bridges
3x20 50-55% Front Squat max

15 Thrusters 75/55
15 OH Squats
4 R Climbs
10 Thrusters
10 Thrusters
3 R Climbs
5
5
2 R Climbs

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