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Wednesday, April 29, 2015



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

!! Remember we have the Crawfish Boil at 11 at North on Saturday!  BYOB and come ready for a good time!!!!

10 Back Squats A)135/95, B)115/75, C)95/55
Run 400M

30 Burpee Pullups
for time

Banded Back Squat
Find Max and min of 3*1 @ 90%+

10 min to Find OH Squat Max

3rds - aim for MAX of 2 min Break between alt sets
Snatch Grip Hi Pull - 8 reps AHAP
Hip Bridges - 10 reps AHAP
Max MU - min of 5 reps


6 min AMRP
Run 800M
as many Squat Clean to OH Possible 165/115

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