5/30
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
EMoM
First 3
10 halting deads -pause at knee- full ext
Next 3
10 Knee to full ext w shrug
Next 3
10 Knees to shoulder (Clean)
20 reps of Complex
1 Dead
1 Squat Clean thruster
1 Jerk
then
200 DU - option of 100 Nasties
A)135/85
B)115/65
C)95/55
AAB) 60% of Clean or jerk max - whichever is lower
Complex must be done unbroken
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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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