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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 Press
4-4-4-4-4-4@70,75,80,85,?,?
6 min EMOM
20 sec Hollow Rocks
20 Sec 1 arm/ 1 leg plank holds- alt
20 sec rest
4rds
75 DU
50 Air Squats
25 Wall Ball Push Press (no squat)
AAB
Bench
Ev 30 sec for 4 min
1 MU Snatch
1 P Snatch
P Snatch
1-1-1-1-1-1@80+
13 min AMRP
75 DU
50 WB
25 T2B
15 HPC 155/105
- followed by 6 min to find
max Thruster
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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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