5/9
CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,10,11
Team Wod
8 Min AMRP
20 HSPU/40 Pushups
30 Pullups
40 DU
rest 3
6 Min AMRP
10 HSPU/ 20 Pushups
15 Pullups
30 DU
rest 3
4 min AMRP
5 HSPU
10 Pullups
20 DU
Accessory Closeout
3rds
12 KB 1 arm Bent Over Rows - each arm
8 KB Box Step ups - each leg
AAB
Box Squats
Find Max and a total of 1-1-1 @90+ (these reps can be attained finding the max)
10 min EMoM
1 Power Snatch
1 Pause above Knee Squat snatch
Team
8 min
in 30 sec perform
5 MU max or as many as you can
in next 30 sec perfom
5 Deadlifts 315/205
repeat until time expires
*score total reps
Ind
7 min Emom
5 Hanging Snatches 155/105
5 OH Squats
30 DU
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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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