9/6
Crossfit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30
Back Squats 8*2 @ 80 rest 1 min between sets
20 min AMRP
4 Thrusters A)135/95, B)115/75, C)95/55
20 KB Swings 55/35
4 Front Rack Lunges A)135/95, B)115/75, C)95/55
Run 100M
AAB
Back Squats 8*2 @ 80 rest 1 min between sets
20 min on the min
Evens 3-5-7 MU
Odds 2 Clean and Jerks @80-90
AMRP
3-6-9-12....
Thrusters 100/65
C2B Pullups
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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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