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Crossfit 540: 8,12,1
Crossfit 540 South: 12.30,1.30
Front squats
7 sets
4 front squats
6 burpees
Rest 2 min
20-15-10
Squat cleans 95/65
Kbs swings 55/35
Rest 2 min
60 wb
AAB
Back squat
1@85
1@90
1-1-1-1@95+
Alt between
GHR's
3*10
Banded kb swings
3*20
Power cleans - pausing at mid thigh
3* 6 @ 70-80%
20-15-10
Then
20 oh burpees
Squat cleans95/65
Kb snatches 55/35
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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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