9/9
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
Warm up (after you lunge and hi knee and skip around the gym)
15 Clean Hi Pulls pausing above knee @60% wod weight
15 Clean Hi Pulls
3 min AMRP
10 WB
10 BJ
rest 2
3 min AMRP
3 Power cleans A)165/115, B)145/95, C)95/55
10 Squats
rest 2 mins
3 min AMRP
4 Burpee Pullups
10 Lunges
AAB
Anderson Back Squats
5-3-1-1-1-?@65,80,85,90,95,?
5 min AMRP
5 MU
50 DU
3rds
Snatch Grip Hanging Hi Pulls * 6
10 Strict Pullups
10 min AMRP
10 Thrusters 95/65
10 Box Jumps
10 Cal Row
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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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