12/2
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
Ev 30 sec for 3 mins
Snatch Grip Hi Pull
Ev 30 sec for 3 mins
Snatch
OR
3rds
Run 400M
25 Back Ext
10 Power cleans A)135/85, B)115/75, C)95/55
20 WB
20 P Cleans
30 WB
30 P Cleans
40 WB
AAB
Ev 30 sec for 3 min
Snatch Hi Pull
Squat Snatch / Split @ 75
then 4 min Emom
1 Snatch Hi Pull
1 Squat Split Snatch@85
2rds
Row 500
10 MU
rest 2 min
score each rd
7 min AMRP
3-6-9-12-15.....
Power Cleans 155/105
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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