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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
Back Squats
16 reps @ 68% and 10@75
10 rds
Run 200 M
Rest 1 Min
Accessory Closeout
Pinching a plate in each hand, walk 200M 35/25
AAB
Banded Jerks
8 sets of 4 @50%
4rds - alt following
Shoulder Press 2 reps AHAP
Front Squat + Jerk 2 sets AHAP
Pistols 8 reps - air or holding KB AHAP
Run 1200M for time
15 Clean and Jerks for time 185/125
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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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