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CrossFit 540: 5.15,6.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30
Warm Up
Toe touch to OH Lunge
Hi Knee Walk alt w Toy Soldier
Bar Clean Drills
5rds
10 Power Cleans
10 Box Jumps
10 Burpees
A)135/95, B)115/75, C)95/65
AAB
4rds
3 sets of
1 Hi Hang Snatch Hi Pull
1 Hi Hang Snatch
1 Snatch at heavier weight
7-10 MU unbroken or in two sets
or
2-5 Strict MU
10 Med Ball GHD's
after, if time for
100 ft of HS Walks for time, in 8 ft sections
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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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