8/21
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
Squat Warmup
5rds
Every 5 min perform
Run 400M
5 Front Squats A)185/125, B)155/105, C)115/75
10 Burpees
*Score each rd
Accessory Closeout
3rds
20 Reverse Ring Crunches
8 Leg Curls
8 Hip Bridges AHAP
AAB
Jerk
3*1 @80
3*1 @85
8 min EMoM @90
3rds alt
Max effort HSPU
Hanging Squat Clean x5 unbroken AHAP
Max distance rowed in 15 pulls (1 free pull to start)
*rest 90 sec between stations
21-15-9
Thrusters 95/65
KB Swings 70/55
then
20 Bar Facing Burpees
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