4/23
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 Power cleans A)135/95, B)115/75, C)95/55
10 Bar Over Burpees
rest 2 min
5 min AMRP
10 Deads
10 Jerks
rest 2 min
5 min AMRP
75 WB
as many DU possible
Accessory Closeout
2rds
15 Reverse Ring Situps
Max Bench Press reps @ BW/80, 80/60, 60/40
*aim for more than 10 reps
AAB
Banded Bench
Find max, min of 1-1-1 @ 90+
Shoulder Press
2-2-2-2-2 @ 85-90
Row 15 Cals
20 Front Rack Lunges
Row 15 Cals
10 min EMom
Squat Clean Thruster @ 80,80,80,85,85,85,90,90,95,95
30 HSPU
40 DU
Row 400
20 HSPU
40 DU
Row 400
10 HSPU
40 DU
Row 400M
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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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