12/9
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
Pausing Back Squat
5-3-1-1-1-1-1@60,70,80,85,90,90+ of Back Squat max
21-15-9
Thrusters 95/65
HPC
Extra Team Wod
2rds
Person 1 Row 500
Person 2 Row 500
Competition Programming
Pausing Back Squats
3rds of
3 sets of 1 Snatch Grip Hi Pull + 1 Hanging Snatch Grip Hi Pull
10 Strict Pullups
8 Double Deficit HSPU
*keep moving between sets
21 Thrusters
4 RC
15 Thrusters
3 RC
9 Thrusters
2 RC
20 Snatches 155/105
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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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