11/30
CrossFit 540: 7,8,9,10
CrossFit 540 south: 11,12
Bench Press
4@60
5@75
5@80
5@85
Or
Back Squats
10-10-10 @60-70
Team Wod (Everyone)
8rds
One Athlete performs
3 Jerks
5 FS
3 Jerks
then switch to other athlete
each person performs 4 rds
A)155/105
B)135/85
C)115/65
AAB)65% of jerk max
rest, then
Team Wod
200 WB
or
Team
6 min amrp
10 Snatches 155/105
15 C2B Pullups
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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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