11/9
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
Shoulder Press
5-5-3-3-3@80,83,87,90,90
Push Press
8-8-6-6-4@70,75,80,80,85
3rds
21 Deads
15 HPC
9 Jerks
Run 400
A)135/95, B)115/75, C)95/55
AAB
Shoulder Work
Ev 40 sec for 8rds
1 P Clean and hold at catch - Pausing Jerk
*no re dipping after catch of clean
1 P Clean and Jerk @70
50 WB
10 Sq Clean 185/125
50 GHD
10 Sq Clean
50 WB
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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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