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 2, 2015

1/3/2014

1/3

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


Team Wod
2rds
50 Box Jumps
Partner holds plank
50 Deads
Partner holds 2nd bar
50 T2B
Partner Hangs on Bar
100 DU
Partner holds Air Squat
A)225/155
B)205/125
C)165/95

AAB
OH Squat Max

4 singles at 90-95% max F Squat

Alt Between


Seated Deadlifts
3x10 stand all the way up on every second rep 115-155 / 75-105
Hip Bridges
3x15 Heavier than the sets of 20 - unless those sets were broken
Glute Ham Raises / Leg Curls
3x10
Squat Clean Thrusters
3x4 @75% max

7 min AMRP
sets of 5,7,9
WB
C2B

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