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CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30
3rds
10 thrusters
10 Ring Pushups
Run 800M
3 rds
10 Thrusters
10 Ring Pushups
Run 800M
3rds
10 Thrusters
10 Ring Pushups
Run 800M
Close out / accessory
alt between
3*20 Inverse Ring situps
3*12 Bent Over Underhand Rows AHAP
3*8 Leg Curls/ GHR's
AAB
8sets of 3
Banded Push Press (purple/pink)
rest 40 sec
Bench Press
1-1-1-1 @ 95+
Alt Between
Kneeling KB Shoulder Press
3*10 AHAP
Snatch - pausing at mid thi
3*6 @70-80%
100 DU
80 Squats
60 Pullups
40 BJ
20 Burpees
*12 min Cuttoff
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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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