9/22/2015
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
Posterier Warmup
5 min AMRP
8 Deads
4 HPC
2 Bar Facing Burpees
A)155/105
B)135/85
C)115/65
2rds
1 min OH Hold
2 min Front Rack Hold
Run 200
100 M Frog Jumps for time
AAB
Pausing Jerk
Find a max
3rds
3 min Emom
Front Squat +Jerk - min of 80%
and
2 rds
5 or 3 MU - must be attempted unbroken
100 Calorie Row
5 min AMRP
30 DU
15 Power Snatches 75/55
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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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