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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Wednesday, January 7, 2015

1/8/2014

1/8

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

Back Squats
10 sets of 3 @75-80 (more than last time)
rest 45 sec

Alt between Sets of

3 sets of 25 Back Extensions

3 sets of Back Lunges 12 total reps
aim for 155/105

3 sets of Bent Over Rows 10 reps

3 sets of KB Lawnmower Pulls 10 reps each arm
 aim for 135/85

4rds
25 Lunges
25 Flytraps

AAB
Bench
3-3 @80
2-2 @90
1-1-1@95

Push Press

3-3 @80
2-2 @90
1-1-1@95

2rds
10 OH Squats
10 Box Overs
10 Thrusters
10 Clean and Jerk
10 T2B
10 C2B
rest 1 min
10 C2B
10 T2B
10 Clean and Jerk
10 Thrusters
10 Box Overs
10 OH Squats

rest 1 min
*20 min cap


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