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Thursday, November 3, 2016



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

Front Squats

The Mix
100 DU
80 Squats
60 DU
40 Box Jumps
40 Burpees

F Squats
*if F Squat is over 8, then lower by
10% and 2 reps per set and perform Squat Clean

3 sets of
Hanging Hi Pull
Hanging P Snatch


Max Strict HSPU w 45
Max Kipping(stay on wall)
-if unable to use 45 then do wo

the mix

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