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Sunday, September 13, 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

Back Squats

2 Front Rack Lunges A)135/95, B)115/75, C)95/55
10 Situps
2 Front Rack Lunges
Run 200M

Accessory Closeout
2 mins of L Hangs

Anderson Front Squats
8*3@70-75 rest 1 min

400M Run
Deadlifts 315/225

8 min AMRP
8 T2B
6 Burpee BJ
* when unable to do all 8 T2B unbroken, on next round move to  6 reps T2B but leave Burpee BJ at 6 reps, when 6 T2B cannot be done unbroken, move T2B to 4, then to 2 and remain doing sets of 2 until time expires. The Burpee BJ reps will not change

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