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, October 12, 2013

10/13/2013

10/13

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

12 min
Clean Pulls from blocks/benchs/boxes/ weights, set start at knees.... from start of second pull(shins should be almost straight)

EMoM
1 Clean and Jerk
5 Burpees
AAB) no burpees

30 Pullups
then
150 Lunges
100 Situps
50 Box Jumps
then
30 Pullups

AAB
3 MU
then
3rds
30 ft of Front KB Lunges 55/35
6 Box Jumps 30/24
9 T2B
then
3 MU


Optional After

4 Min cap
Run 400M
amrp w time remaining
Thrusters 
AAB135/95, gen 95/65



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