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CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 Souht: 5.15,6.15,11.30,4.30,5.30,6.30
Front Squats
10-8-6-4-2@70-75-80-80-85
Run 800M for time
5rds
5 Deads A)95/65, B)75/55, C)65/35
5 Power Cleans
5 HPC
5 Thrusters
5 Jerks
*5 Burpee Bar Overs for every break taken mid round
AAB
Push Press
Find 2 rep Max
3rds
6 KB Hanging Bar Shoulder Press
2 sets of 7-15 C2B Butterfly Pullups / Butterfly
100 M Sled Push 1, 45/ just the sled
3rds
Row 20 cals
15 Deficit HSPU 45/25
10 Deads 275/205
3 min AMRP
100 DU
as many Bar Thrusters possible
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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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