11/4
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
10-10-8-8-6@70,72,75,77,80
The Mix
100 DU
80 Squats
60 DU
40 Box Jumps
40 Burpees
AAB
F Squats
*if F Squat is over 8, then lower by
10% and 2 reps per set and perform Squat Clean
3rds
3 sets of
Hanging Hi Pull
+
Hanging P Snatch
and
Max Strict HSPU w 45
+
Max Kipping(stay on wall)
-if unable to use 45 then do wo
the mix
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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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