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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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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