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 24, 2012

11/25/2012


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



Gen Wod
50 Squats
15 Deads
50 Squats
15 Deads
rest 1 min
3rds
15 Ring Pushups
10 Ring Rows
rest 1 min
100 DU
Run 400M
A)225/155
B)195/135
C)155/115

AAB
25 Min to find max Clean from timer start
then
15 Min to find max weighted pullup and perfrom min of 5 reps at 95% that max
then 
Diane
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