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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
3rds - not for time
Run 400M for time
40 sec total of L Hang time
10 KB snatches each arm - choose own weight
15 min AMRP
3-6-9-12....
Power Cleans
A)135/95, B)115/75, C)95/55
Bar Over Burpees
Box Jumps
AAB
4rds
10 Strict/ Def Strict HSPU
1 Snatch Balance @ 90% snatch + 2 OH Squats
2 sets of 3 HPC @ 80-90
12 min AMRP
Run 800M
then
20 T2B
15 Box Jumps
10 Snatches @ 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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