12/7
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
Length of Hi knee runs
length of jumping Lunges
10 Bar Halting Deads
10 Bar Hi Pulls
10 Clean and Jerk
5 Burpee Tuck Jumps
EMoM 8
1 Pause at mid thigh Hi Pull
1 Pause at mid thigh Snatch
5rds
15 Deads
10 Ring Dips
5 Front Squats / OH A)135/85, B)115/75, C)95/55
AAB
EMoM 8
1 Pause at mid thigh Hi Pull
1 Pause at mid thigh Snatch
Snatch 1-1-1-1-1-1@80+
12-9-6
Squat Cleans 185/125
Def HSPU
Row 1000
100 DU
skip to main |
skip to sidebar
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
_________________________________________________________________________________________
Posts
No comments:
Post a Comment