7/15
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
Bench Press
5 sets of 3@85
OR
Front Rack Lunges
2-2-2-2-2-2 AHAP
50 Situps
Run 800M
recover
50 G2OH
Run 800M
recover
50 Back Ext
Run 800M
*Score all words seperately
**Wods Can be done in any order
AAB
Front Squat
1-1-1-1-1-1@90% rest 90 sec
Hanging Snatch
1-1-1-1-1-1@90 rest 1 min
7 min AMRP
2/1 MU
15 WB
3/2 MU
15 WB
4/3 MU
15 WB.....and on till time expires
5rds
Run 400M
15 C2B
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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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