8/30
CrossFit 540: 7,8,12,1
Crossfit 540 south: 12.30,1.30
Press Warm up
Thrusters
3-3-2-2-1-1-1@80,80,90,90,95,95,?
Run 800M
50 WB
Run 800M
50 KB Swings
Run 800M
40 sec of OH Holds
50 sec of Front Rack holds
60 sec of Dead lift holds A)155/105, B)135/85, C)95/55
AAB
Snatch Balance
Ev 30 sec of 4 min, 80% plus snatch max
1 Snatch
1 Hanging Snatch
1 Oh Squat
1-1-1-1-1-1-1 AHAP, rest 1 min between
Run 2 miles
8 min AMRP
10 T2B
30 DU
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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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