11/2
CrossFit 540: 7,8,9,10
CrossFit 540: 11,12
First 25 min of start of class
(trainer will be at start of class 30 min early to allow for warmup... even at the 7....ugh)
Find a C and J max
and a
Deadlift max
OR
Find a Snatch max
and a
C and J max
then at the 30 min mark
Team Wod
4 mins
max RC/ Burpees
rest 1 min
4 mins
DU/ singles
rest 1 min
4 mins
Mu / Pullups
rest 1 min
4 mins
WB
4 mins
kb swings 55/35 AAB 70/55
score each 5 movements separately
next day is a rest day
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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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