9/16
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,630
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30
3rds
Run 800M
20 HPC
20 Box Jumps
*every time Bar is dropped, perform 5 lunges
AAB alt
30 HSPU
30 HPC
60 DU
185/125
rest 5 min
30 ring Dips
30 Hanging Snatch
60 DU
135/95
rest 5 min
1 Rope Climb
1 Burpee
1 Rope Clim
2 Burpees
1 RC
3 Burpees
......
1 RC
10 Burpees
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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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