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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Thursday, January 15, 2015

1/16/2014

1/16

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

10 T2R/B
10 Air Squats
10 Pullups
10 Situps
9
9
9
9......
1
1
1
1
30 OH Burpees


Closeout
200M KB Farmers Carry 70/55


AAB
Bench
4 *1 @ 95+

Alt Between
Shoulder Press
1@95+
Weighted Ring Dips
3*8 AHAP
Snatch Grip Push Press
3*8 AHAP

3rds
4 Squat Cleans
2 RC
225/145

rest 2

50 Bar Thrusters
50 DU
50 Lunges

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