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Thursday, August 27, 2015



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

Team!!! We are working on lots of new things for the Fall season at the gyms!  First of which will start this Sunday w the addition of a 7 am session at the North Gym!  Sunday we will have a 7 and an 8 am.  See you there.  More news to come!

5 rds
5 Front Squats @75-80
10 burpees
*score each round for time
**rest as needed between rounds

7 secs on 23 off of L Hangs
30 Box Overs *carefull:)

1 and 1/4 Back Squat
(All the way down, then get out of the hole, back down and up)
10*1 rest 60 sec

3 rep Hanging Clean
Max effort Strict HSPU
3 rep Hanging Clean
Max effort Strict HSPU
3 Rep Hanging Clean
Max effort Strict HSPU

3 min Row for max Distance

10 Box Jumps 36/30
Run 200M

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