12/7
CrossFit 540: 8,12,1
CrossFit 540 South: 12,1
Front Squat
2-2-2-2
3-3
Elizibeth
21-15-9
Squat Cleans
Ring Dips
*5 Burpees every time bar is dropped - BAM
AAB
Box Front Squat - Full Depth
70% 10 sets of 2
Banded Deadlift
10 sets of 1 50-60% max
Back Ext
45lb plate
3 sets of 15
Strict GHD's
3 sets of 15
100 DU
80 Squats
60 PU
40 Box Jumps
20 Burpees
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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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