8/25
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 Squat Warmup
--Mobilize!!!
3 min AMRP
50 Box Jumps
Thrusters A)95/65, B)75/55, C)65/35
rest 2 min
3 min AMRP
30 BJ
Thrusters
rest 2 min
3 min AMRP
50 Toes to something
Thrusters
rest 2 min
3 min AMRO
30 T2B
Thrusters
rest 2 min
3 min AMRP
125 DU
Thrusters
rest 2 min
75 DU
Thrusters
Accessory Closeout
5rds 50M Down and Back
Dual KB Farmers Carry 70/55
*only using fingers - no thumbs/palms
AAB
8rds
20 sec on, 1.40 off
Push Jerk @85%
score reps
Alt following
5rds
3 Below Knee Hanging Snatch Hi Pulls
3 Hanging Snatch Hi Pulls 90% max plus
and
8 3 sec hold Ring Dips
5rds
10 Thrusters 95/65
10 T2B
then
1000M Row
rest 2 min
Max MU in three min
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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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