10/9
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
Run 800M
30 WB
10 Clean and Jerks
A)135/85, B)115/75, C)95/55
10 min Cap
rest
Run 400M
40 WB
15 Clean and Jerks
10 min cap
rest
60 WB
20 Clean and Jerks
*partition as needed
10 min Cap
AAB
Split Squats
Find Max
Snatch Balance
15 total reps at a min of 70% Snatch max
OH Squat
5 rep max
3rds
5 Hanging Hi Pulls - Clean Grip
5 H Hi Pulls - Mid Grip
5 Hanging Hi Pulls - Snatch Grip
and
30 ft HS Walk to wall for 10-15 Strict HSPU
8 min AMRP
2-4-6-8-10....
Thrusters 95/65
Power Cleans
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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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