7/29
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
Mandatory Warmup
10 Deads
10 Hi Pulls
10 Clean and Jerks
10 1/4 depth Squat Jumps
*If you have Wrist mobility issues - Box Wrist stretch
Find max Power Clean
15 min AMRP
Run 1200M B)1000, C)800
60 Pullups
60 KB Swings
***Partition PU and KB as needed
then, with the time left
as many Thrusters possible A)115/75,B)95/55, C)65/35
Accessory Closeout
Row 800 M for time
90 sec of L hangs
AAB
Banded Cleans
8*1 @40-50 max
6 Cleans @90+
15-10-6
Thrusters 165/115
BMU
*10 min Cap
3rds
2 legless RC
20 GHD's
skip to main |
skip to sidebar
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
_________________________________________________________________________________________
Posts
No comments:
Post a Comment