9/30
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
5rds
Run 200M
10 thrusters A)95/65, B)75/55, C)65/35
20 Deads A)225/155, B)185/135, C)155/105
20 Burpees
Run 400
AAB
Floor Press
5-3-1-1-1-1@70-80-85-90-95-?
Thruster
Ev 30 sec for 2 min @ 80
Ev 30 sec for 2 min @85-90
EMoM for 4 min @95+
7 min AMRP
10 Deads 185/125
15 HSPU
10 Deads 235/155
15 HSPU
10 Deads 285/185
15 HSPU
10 Deads 335/215
15 HSPU
10 Deads 385/245
15 HSPU
-then repeat last section captain kick butt
2rds
Row 500
10 F Squats 185/125
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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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