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Crossfit 540: 7.8.9.10
Crossfit 540 south: 8.10,11
Front squat
4 sets of 3 @ 85%
Team
7 min amrp
3 thrusters
7 box overs
A)135/85
B)115/65
C)95/55
Rest 2 min
7 min amrp
5 thrusters
7 box overs
A)115/75
B)95/65
C)75/55
Rest 2
7min amrp
7 thrusters
7 box overs
A)95/65
B)75/55
C)65/35
Aab
Floor press
2 rep max
Alt between
4 sets of 2 sets of 1 complex
2 push press 1 jerk @90% pp max
Strict t2b
4*10
Hanging snatch hi pulls
4*8@80
Row 40 calories
20 cleans
Row 30 calories
15 clean and jerk
155/105
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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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