7/13
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
15 min Every 30 sec
1st: 5 Strict Pullups
2nd: 15 sec Hollow Rocks
3rd: 15 sec OH/ Front Squat hold - at bottom
A)115/75, B)95/65, C)65/55
10 min AMRP
5 PU
10 Deads
15 DU
A)155/105, B)135/85, C)95/55
AAB
120 Ft HS Walks
4rds
20 Strict PU
15-20 Strict HSPU
2 sets of 3 rep Power Snatch - AHAP
5 rep OH Squat
10 Med Ball GHD's
* rest 1 min between each set
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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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