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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
Bench
Max
Warm Up Wod
Bar Hanging Hi Pulls - Fire out of rebound
Light Weight Hanging Hi Pulls - fire out of rebound
Wod Weight Hanging Hi Pulls - fire out of rebound
10-9-8-7-6-5-4-3-2-1
HPC A)135/95, B)115/75, C)95/55
Box Jumps
Ring Dips
AAB
Bench
5-3-1-1-1-1 @70,80,85,90,95,?
3rds
5 Snatch Hanging Hi Pulls @ max
6-12 Def Strict HSPU 45/25
2rds
30 WB
60 DU
@ 6 min
2rds
24 WB
48 DU
@11 min
2rd
18 WB
36 DU
6 min AMRP
30 Cals Rowed
G2OH 135/95
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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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