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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Wednesday, November 11, 2015

11/12/2015

11/12

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 Wod
Roll out shoulders
HS practice
10 Push ups

Bench Press
3-3-3-3-3-3@75,80,85,90,90+,90+
score heaviest 3 rep

Warm Up Wod
Box Wrist Stretch
Upright Back Squat Holds 30 sec
1/4 Bottom Squat Pulse
1/2 Bottom Squat Pulse
10 Squats
Bar Kips
Hold Wod Weight in Front Rack
and Squatting front rack for 15 sec each

Bell
*last done on 3/26
3rds
21 Deads A)185/125, B)155/105, C)115/75
15 Pullups
9 Front Squats

AAB
Anderson Front Squat
5-3-1-1-1-1@70,80,85,90,95,?

4rds
14 C2B
7 OH Squats 135/95

10-9-8-7-6-5-4-3-2-1
OH Burpees
* 1 Squat Clean to OH after each set 185/125

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