12/30
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
Gen wod
Hip mobility warm up
Back squats
3rds 10 squats @ 55-65%
Then 10 burpee bj
Rest.
Perform each rd independently and as fast as possible.
Aab
Pull drills or catch drills to warm up
Snatch
1-1-1 @ 60-70
1-1@ 70-80
1-1 @ 80-90
1-1 @ ?
Everyone
15-12-9-6-3
Pull-ups/c2b
Clean and jerk
Push-ups
A)135/95
B)115/75
C)95/55
Extra row 800
20 hspu
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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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