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Tuesday, March 31, 2015



CrossFit 540: 5.15,6.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30


Because of Easter this Sunday we are planning on doing a 4 day cycle.  Wens-Sat.  Sunday will be a rest day for the Holiday and then a new three day cycle starting on Monday.

We are having another 540 CrawFish Boil!!!  Mark your Calendars for May 2nd!  Brian LeBlanc will be heading up the cooking and the rest of us will be enjoying the good times!  Great people!  Food! Drinks! Baggo!  Good times!

This is always a good time and we hope everyone can make it out!

Run 200M
5 Deads A)275/185, B)245/155, C)185/115
10 Jerks A)155/105, B)135/85, C)105/65
--rest 3 min

Run 400M
5 Deads A)225/145, B)185/115, C)135/85
10 Jerks A)135/85, B)105/65, C)75/45
-rest 3 min

Run 800M
5 rds
5 Deads A)185/115, B)135/85, C)105/55
10 Jerks A)105/65, B)75/45, C)65/35
*score each wod separately.  SCORE THE TIME ON THE CLOCK WHEN COMPLETED

Lightweight GHD KB hanging oblique Crunches 3*20 each side

AAB  (back to good ole trainin')

Box Squat w out hip release
Find Max

3 min AMRP
Row 25/20 Calories

alt between 3rds of the following
5 sets of Snatch Dead off three inch blocks+ Snatch Dead to explosive shrug
Shoulder Press 5 reps+5 Pausing Jerks

8 min AMRP
8 T2B
12 KB Swings 70/55

Lightweight GHD KB hanging oblique Crunches 3*20

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