10/14
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
EMoM 10
Front Squat Holds @ 70%max
Clean bar, and hold for 15 sec, then dump wo standing
OR.....
if you were unable to make it in yesterday, you MUST perform the following before the fun looking metcon
3rds
Max Bench reps
followed by
Max PU
15 min AMRP
20 Situps
15 Deads
10 Cleans
5 Jerks
A)115/75, B)95/65, C)65/35
AAB
HS Walks 100ft
add half circle shape (turning) if needed
15 min EMoM
1st min: 10 Med Ball GHD's
2nd min: 10 Strict HSPU
3rd min: 2 sets of
1 Pause below knee clean Hi Pull
1 Pause below knee clean
1 Clean @ 70
1-1-1-1-1-1@70-85
Clean and Jerk
Pause at the catch and then finish jerk wo readjusting feet
10 min AMRP
20 WB
10 HSPU
5 Cleans @ 185/125
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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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