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CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,10,11
Team Wod
5rds
Ev 5 min
Both Run 400M
then, split the reps of
12 Front Squats @70% max (change the weight for partner if needed)
12 Jerks
A)155/105
B)135/85
C)115/65
*Teams may have one Front Squat Bar and one Jerk Bar
AAB
Front Squat
4 reps @90%+
Hanging Clean
10*1@80%+
Team
30 Clean and Jerks 165/115
rest 1 Min
30 BMU
rest 1 Min
30 Deadlifts 365/255
rest 1 min
60 C2B
rest 1 min
60 GHD's
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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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