5/4
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
8 Min Emom
2 Halting Deads
2 Halting Deads + Shrug
1 Halting Dead + Clean
4rds
Every 5 mins
10 Power Cleans A)155/105, B)135/85 C)115/65
Run 400M
Accessory Closeout
3rds
15 Reverse Ring Situps
AAB
Banded Front Squats
10*2 @65-70 rest 40
3rds of the following
Deadlift
3 min Emom 2@85
10 Strict T2B
8 GHR's
3rds
30 Calorie Row
20 Ring Dips
10 Cleans 185/125
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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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