8/13
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
Hanging Power Clean
Find Max
then
3-3-3-3@80% max found - aim for firing out of the rebound of the drop
21-15-9
Thrusters A)95/65, B)75/55, C)65/35
KB Swings A)70/55, B)55/35, C)45/20
7 min AMRP
10 Situps
7 Pushups
AAB
4 min AMRP
First 30 sec - 1 Muscle Snatch + 1 Power Snatch
Second 30 sec - 1 M Snatch + 1 Squat Snatch
8 min AMRP
1 Snatch @90-95
3rds
3*1 Squat Clean w attempted Jerk
Overhead Squat 5 reps AHAP
5rds
155 Front Squats
14 KB Swings 70/55
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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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