11/17
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!! Remember that Barrett Baber is on the Voice tonight performing! Please go to nbc.com or download the app to vote for him. He worked out at 540 for many years and is one of our own. Lets help him stay on top and see a 540'er go all the way!!!
Shoulder Press
10 sets of 2@80-85 rest no more than 45 between
5 min AMRP
5 P cleans A)95/65, B)75/55, C)65/35
3 Bar Facing Burpees
*at the beginning of every minute, perform 5 situps
rest 2
5 min AMRP
4 P Cleans A)115/75 B)95/65, C)75/55
4 BF Burpees
*at the beginning of every minute, perform 5 situps
rest 2
5 min AMRP
3 P Cleans A)135/95, B)115/75 C)95/65
5 BF Burpees
*at the beginning of every minute, perform 5 situps
AAB
Jerk
1-1-1-1-1-1-1@70,75,80,85,90,95,?
**25 min from start of class to find weight
Row 500
20 OH burpees
then 4 min to find C and J Max
8 min AMRP
15 T2B
10 G2OH 95/65
5 Box Jumps 30/24
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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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