7/13
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
4rds
3 Front SquatsA)155/105, B)135/85, C)95/55
10 KB Swings 55/35
recover
15 Front Squats A)135/85, B)115/75,C)95/55
45 Flytraps
recover
2rds
10 Front Squats A)115/75, B)95/55, C)75/35
15 Box Jumps
30 OH Burpees For time
*score all separately
AAB
OH Squat
Max reps @ 75% max
-weight in comments
6 min Emom
1 Snatch Hi Pull
1 Power Snatch @ 80
Find Snatch Max
2 min Row for Distance
rest 2
2 min Row for Distance
7 min AMRP
3 Clean and Jerks
3 T2B
6
6....
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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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