11/24
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
Hours this week
Tues, Wens : Normal
Thurs: Off
Fri: North- 8,9,10 South- 9,10
Sat, Sun: Normal
Wod
Front Squat
5-3-1-1-1-1@70,80,85,90,95,?
Annie
50-40-30-20-10
DU
Situps
8 min AMRP
12 Deads
9 HPC
6 Jerks A)135/95, B)115/75, C)95/55
AAB
W 2 diff bars, alt between
1 Front Squat + Jerk
and
1 Squat Clean and Jerk
* make Squat Clean weight 5-10lbs lighter than FS weight
1-1-1-1-1-1-1-1
4rds
400 M Row for time
Walk outside of 8 by 6 Box on hands
or C2B Butterfly or Butterfly
90 sec AMRP
C and J 185/125
3rds
8 Bar Over Burpees
10 OH Squats 135/95
12 T2B
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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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