7/28
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
5-5@75
3-3-3@85
2 min of OH hold
2 min of Front Rack hold
2 min Deadlift hold
**5 burped every drop
A)135/95
B)115/75
C)95/65
3rds
Run 400M
21 Box Jumps
15 OH Lunges 45/25
9 Burpees
AAB
Bench Press
5-3-1-1-1@70,80,90,95,?
3rds - alt following
Kneeling KB Press 8 reps AHAP
5 Snatches Pausing at mid thigh
4 Split Squats AHAP - each leg
Row 500M
75 DU
25 OH Burpees
5-10-15
Squat Snatches 115/75
Box Jumps 30/24
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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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