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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Saturday, November 10, 2012

11/11/2012

11/11

CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12

Wod
8 Min AMRP
10 Power Cleans
10 Nasties
10 Power Cleans
25 DU / 50 Singles
A)115/75
B)95/65
C)75/55

rest 4 min

Repeat starting where you left off

AAB
10 EMoM
1 Snatch Dead, dip at hip, hinge to knee, return to dip at hip
1 Snatch (any style, but try to duplicate the previous movement on the pull)

8 Min AMRP
5 Power Cleans
50 DU
205/120




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