6/3
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
30 Power Cleans
30 Front Rack Lunges
Run 800M
50 KB Swings
50 Walking Lunges
Accessory Closeout
3rds
10 Strict Pullups
10 Dual KB Front Squats
AAB
Bench Press
5*5 @ 75 rest 90 sec
3rds
12 Strict Pullups
6 Hanging Snatch Grip Hi Pulls
3 Push Press 2 Jerks
3 sets of MU Swing and Hip Snap 1 MU
* on Swing attempt to wait for feet to get close to ring level and snap hips to make a 'frown' w body
Run 800
15 Snatches 155/105
15 BMU
15 Clean and Jerks
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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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