11/10
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
Team!! Please note that today will be the last day to donate to the Peace at Home Family Shelter. We will have a Christmas oriented Cause right around the corner!
8rds (alt movements)
3 Push Press @70
3 Hanging Snatch Grip Hi Pulls
7 Strict Pullups *not for time
20 sec of L Hangs
10-20-40-20-10
WB
KB Swings
AAB
Bench Press
5-3-1-1-1-1@70,80,85,90,95,?
Snatch
Ev 30 sec of 10 rds @80
8 min AMRP
HSPU
buy in of 20 DU every min
15 min EMoM
10/8 Cal Row
1 RC
*if RC is not completed in min, finish RC and rest remainder of min
**score rds completed
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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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