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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Tuesday, March 17, 2015

3/18/2015

3/18

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

5 min AMRP
10 T2R
20 Lunges holding plate 45/25

10-9-8-7-6-5-4-3-2-1
Power cleans
1 rope climb after each set or 3 Strict Pullups
A)135/95
B)115/75
C)95/55
*rx for A Weight, rx+ for A weight and Rope Climbs
AAB
Hanging Snatch

AAB
Hanging Snatch
10*1 @ 80-90 rest 45 sec


10-9-8-7-6-5-4-3-2-1
Power cleans
1 rope climb after each set or 3 Strict Pullups
A)135/95
B)115/75
C)95/55
*rx for A Weight, rx+ for A weight and Rope Climbs
AAB
Hanging Snatch

Accessory Closeout
Yesterdays
3rds
10 Strict Ring Dips
10 Strict T2B
Todays
3rds
20 Hip Bridges
AAB
40 Strict Pullups


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