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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Thursday, November 22, 2012

11/23/2012

11/23

CrossFit 540:8,9,10
CrossFit 540 South: 8,9,10


Back Squats
5@ 50%
3@65%
2 @75
1 @85
1 @95+
1
1
1
1

Gen WOD
3rds
10 Front Squats
10 Pullups
10 Bar Facing Burpees
Run 400M
Repeat  3rds
A)135/95
B)115/75
C)95/65

AAB
3rds
7 OH Squats
7 C2B Pullups
7 BFB
135/95

rest, then

Death by 17 Calories
EMOM row 17 calories until unable
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