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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Friday, January 30, 2015

1/31/2015

1/31

Crossfit 540: 7,8,9,10
CrossFit 540 South: 8,10,11

Find Deadlift Max

Team Wods

3 min AMRP
Clean and Jerk

rest 1

3 min AMRP
Bear Crawl Lengths


rest 1

3 min AMRP
KB Swings


rest 1

3 min AMRP
Crab Walk Lengths

rest 1 min

3 min AMRP
Bar Facing Burpees

AAB

Banded Back Squat (purple)
12 sets of 1 @ 70%
rest 30 sec - make all efforts to stick to the time component

Deadlift of of 25lb plates (bar is higher off the ground than normal)
Find max

3 sets of following
10 reps of GHR's

5 sets of complex
3 HPC's 1 jerk @ 70-80

8 min AMRP
Row 10 Calories
8 Ring Dips
6 Power Cleans 185/125

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