7/25
CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,10,11
Team Wod 1
Relay style
2rds
Partner 1 runs 800
then
Partner 2 runs 800
Team Wod 2
12 min AMRP
100 WB
then, in sets of 5,10,15,20.....
Front Squats A)95/65, B)75/55, C)65/35
Line Sprints
AAB
Banded Back Squats
5-3-1-1-1-1@65,80,85,90,95,?
Alternate the following movements
4rds of
OH Squats 3 reps AHAP
HPC 3 reps AHAP
Max Effort Deficit HSPU 2-45/ 45
15 min AMRP
30 Cals Row
30 Burpee Box Overs
30 KB Swings 70/55
30/20 Ring Dips
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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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