6/11/2015
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
3 min Emom
5 Halting Deads
5 Box Overs
3 Min Emom
5 Clean Grip Hi Pulls
5 Squatting Box Overs
3 Min Emom
5 Wide Grip Clean Hi Pulls (few inches wider than prev grip)
5 Burpee Box Overs
3 Min Emom
5 Wide (Snatch) Grip Hi Pulls
5 Burpee Bar Overs
* Emoms roll straight into each other
80 Situps
60 WB
40 Deads A)135/95, B)115/75, C)95/65
20 Front Squats
Accessory Closeout
30 Strict Pullups
AAB
Push Press
8 sets of 2@85-90
3rds * rest no more than 1 min between sets
Max MU
6 Snatch Grip Hi Pulls - from ground- AHAP
10-15 Strict HSPU
10 Butterfly C2B/C2B
2 Snatch Balance 3 OH Squats
5 min AMRP
30 Squat Snatches 95/65
Box Overs
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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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