10/3
CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,10,11
Front Squat
Find 3 Rep max
then perform 85% of that at 2 sets
7 min AMRP
Alt Power Cleans for 15 total reps A)135/85, b)115/75, C)95/55
then 10 Pushups anyway chosen
rest
7 min AMRP
Alt 5 Air Squats for 50 total reps
then 10 Pullups anyway chosen
rest
Relay w partner
10 200M runs total
AAB
Box Squat
5-3-1-1-1-1@70,80,85,90,95,?
Alt 5 sets of
Snatch Hi Pulls * 3
10 Strict Pullups
10 Strict Ring dips
40 G2OH 75/55
30 OH Squat
20 G2OH
10 OH Squats
Row 500
skip to main |
skip to sidebar
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
_________________________________________________________________________________________
Posts
No comments:
Post a Comment