10/31
CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,10,11
Warm up Wod
Wall Kicks
10 Squat Jumps
10 Bar Hi Pulls
5 Burpees
10 Cleans @ 50% max
Power Clean
1-1-1-1-1-1@75,80,85,90,95,?
Team Wod
50 Power cleans A)135/95, B)115/75, C)95/55
50 T2B
50 Back Squats
30 PC
30 T2B
30 Back Squats
AAB
Ev 30 sec for 3 mins
1 Snatch Grip Hanging Hi Pull
Hanging Snatch
6*1 @80-90 rest 30 sec between attempts
then, 1-1-1 @ 90+
20 Rope climbs for time
Team Wod
50 Power cleans A)135/95, B)115/75, C)95/55
50 T2B
50 Back Squats
30 PC
30 T2B
30 Back Squats
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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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