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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
Find Max
then
5-5-5@70%
2rds
5 min AMRP
Run 400m,
then
40 KB Swings
Squats
rest 4 mins between
AAB
If endurance test is level 7 or below,
then 1 min on, 1 min off, for 4 mins
20/15 Cals Rowed
then,
1 min on, 1 min off, for 4 mins of
20 Burpees
recover,
then 8 EMoM of
Evens: 15 Cals Rowed,
Odds: Burpees
*if unsuccessful,
then afterwards
2rds
Row 800
Run 800
If E Test is above level 7,
Ev 30 sec for 8 min,
Snatch Hi Pull @ max
then
Gen Wod
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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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