7/11
CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,10,11
Team Wod
2rds
20 Pullups
40 WB
then,
Run 400M
2rds
30 Pushups
60 Situps
then,
Run 400M
2rds
40 Air Squats
80 DU
then
Run 400M
AAB
Banded Bench
8*3 @55
Alt Between
6rds 1 Thruster + 1 Push Press AHAP
3rds 10-15 Strict HSPU
3rds 10 Strict T2B
21 Deads 165/115
21 C2B
Row 750
15 Cleans
15 C2B
Row 500
9 Push Press
9 C2B
Row 250
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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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