11/21
Crossfit 540: 7,8,9,10
Crossfit 540 south: 8,10,11
Warm Up Wod
15 Back Ext
Wall Kicks
5 Burpee Tuck Jumps
10 Bar Snatch Grip Hi Pulls
10 Bar Snatches
10 Bar Split Snatches
Team Wod
Each ind at the same time,
30 Snatches / Split Snatches A)95/65, B)75/55, C)65/35
then
4rds
100 DU
25 BJ
25 Ring Dips
then
50 Power Cleans A)135/95, B)115/75, C)95/55
AAB
Ev 30 sec for 3 mins
1 Snatch Grip Dead to knees
1 Snatch Grip Dead to Hi Pull
1 Power Snatch @ 70
Power Snatch
2 Rep max
7 min AMRP
10 Cals Rowed
30 DU
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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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