9/15
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
Power Clean
1-1-1-1-1-1 AHAP
AAB
Ev 30 sec for 4 mins
Snatch Grip Hi Pull @ max
Ev 30 sec for 4 mins
clean Grip Hi Pull @ max
3rds
Ev 3 mins
10 thrusters A)115/75, B)95/65, C)75/55 AAB)135/95
15 Box Overs AAB 30/24
-score each round
*when final 3 mins is up, move on to...
3rds
Ev 5 Mins
Run 400M
5 Squat Cleans AAB Squat Snatches
10 Pullups AAB) C2B
-score each round
*when final 5 mins is up, move on to...
6 min AMRP
Run 800
40 Pushups / 30 HSPU
as many DU possible w time remaining
-score total reps
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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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