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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Tuesday, November 3, 2015

11/4/2015

11/4

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
1 min of upright Squat Holds

10 1/4 bottom pulsing squats
10 1/2 bottom pulsing squats
10 Pulsing Squats

Length of hi knee runs

Back Squats
10 sets of 3 @ 70 - rest 1 min between

2rds
Run 400
15 Power cleans A)115/75, B)95/65, C)75/55
15 Jerks

6 min AMRP
10 WB
5 Burpee Pullups

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

Ev 30 sec for 3 mins
1 Snatch Hi Pull
tng
1 Squat Snatch

Find 3 rep Tng Snatch

15 C and J 155/105
15 BJ
5
5
Run 200M

Row 30
30 Front Squats 95/65
30 GHD's


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