8/2
CrossFit 540: 8,12,1
CrossFit 540 South: 12.30,1.30
Run 800M for time
Run 800M
30 Burpee Box Jumps
Run 800M
50 Squats
50 Situps
50 Hanging to Overhead 45/35
Accessory Closeout
Banded Planks 3 min total
200 Farmers carry only using fingers
AAB
Front Squat
5-3-1-1-1@65,75,85,90,95
Hanging clean
8 sets of 1 @ 80-85 Ev 30 Seconds
Emom 8
1 Snatch Grip Hanging Hi pull
1 SG Hanging Hi Pull from Knee
1 SG Hanging Hi pull from below knee
5 min AMRP
3 Deads @315/205
3 MU
Run 800m
10 OH Squats @ 155/105
10 GHD's
10 Push Press
10 GHD's
10 OH Squats
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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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