9/25
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
WOD
Max Effort Back Squat - everyone
20 Min AMRP
5 KB Swings 55/35
10 Nasties
5 Box Jumps
10 Nasties
5 Burpees
10 Nasties
AAB alt
Clean and Jerk
1-1-1-1@60-70
1-1-1@70-80
1-1@80-90
then
6rds
5 FS
2 Rope Climb
Buy out - 30 T2B
185/135
optional 2 a day
10 rds
30 sec row
30 sec rest
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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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