8/6
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
Run 1200M
or
10 min Emom
1 Power clean pausing at knee
1 Power clean
*choose own weight
2rds
30 Back Squats A)95/65, B)75/55, C)65/35
30 WB Push Press
100 M of Lunges
100 DU
AAB
21 min Emom
First 7 min
3 min Pause at knee snatch @70%
4 min Snatch
2nd 7 min
repeat @80%
3rd
7 min
repeat @90%
3rds - alt
Shoulder Press
5 reps AHAP
12 Strict Pullups
50 Cal Row
50 WB
25 Cal Row
25 WB
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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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