11/2
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 for 12 min
Evens: 10 Hanging Hi Pulls
A)165/115, B)135/95, C)115/65
Odds: 20 sec HS Hold /OH KB hold
15 min AMRP
Run 800
then,
20 KB Swings
40 Situps
60 DU
RX+ 70/55
AAB
100 ft HS Walks
+
5 sets of 3 Ring Hi Pops
(reach w toes to Face height and keep straight lines)
5 rds
Either
4 R Climb Bite and Hold for 3 sec
or
R Climb Lean Back and Bite to Standing
(trying not to use arms at all)
and....
4 Snatch Grip Deads to Shrug - 3 sec rise
15 min AMRP
30 G2OH 75/55
30 Thrusters
30 BJ
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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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