5/21
CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,10,11
Warm Up
Run 200M on your own
Bar Clean and Jerks
Team - all of it
Grace Race
1st person
1 min to do 30 C and J or as many reps possible
then
2nd person, 1 min to do the same
then two mins for both athletes to make up the undone reps as a team
rest 3 min
Run 1 mile total as team,
100 T2B
100 Deadlifts A)135/95, B)115/75, C)95/55
100 DU
100 Lunges
Cuttoff 45 min
AAB
(no group warmup... be big boys and girls....10 min to warm up)
8 sets (12 min)
1 Snatch Hi Pull
B2B
1 Snatch 5-10lbs less than Hi Pull
10 min of
10 Strict HSPU
4 Weighted Pullups
8 45/35 Bar Back Ext
25 min Run
alt between
800M @ 80%(hardish)
800M @ 50%(easy)
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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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