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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Saturday, January 3, 2015

1/4/2014

1/4/2014

CrossFit 540: 8,12,1
CrossFit 540 South: 12,1

At 2 pm we will have a skill session covering Butterfly Pullups and Muscle Up Progressions

WOD

Back Squat
10x2 @ 80%

Alt Between

Front Rack Lunges
3x8 AHAP
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
Pullups

AAB alt
Pausing Jerk
8x1 @75% rest 45 sec

Banded Shoulder Press
8x3 @50% Pink/Purple
rest 45 sec

Bent Over Rows - underhand grip
3*8 AHAP
Strict HSPU
6 sets of Max reps - min of 6, use bands vs abmats for scaling
KB Lawnmower Pulls
3*10 each arm

10 min AMRP
1 Rope Climb
2 Clean and Jerks 185/125
4 Burpee BJ

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