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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Saturday, November 21, 2015

11/22/2015

11/22

CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30

Warm Up Wod
Roll Shoulders
10 Push Ups / HS practice
Upright Squat holds
Pulsing upright Squat holds
Squat jumps

Shoulder Press
1-1-1-1-1-1-1@70,80,85,90,95,95+,95+

3rds
15 Pullups
15 OH Burpees
40 WB

50 Bar SDHP for time

AAB
Banded Jerk
10*2@55-60 rest 60 sec between

4 rds
10-15 C2B
5 Snatch Grip Deads to knee @ max
20-40 ft HS Walk

8 min AMRP
10-20-30-40-50....
WB
Half rep G2OH 75/55



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