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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
10rds
5 Pullups
10 KB Swings 55/35
15 Squats
2 Deads @ 75% max - Heavy
AAB
Banded Box Squats - Dynamic
10*2 rest 45 sect @ 50%max - Doubled purple bands
Find Sumo Deadlift Max
Alt between
Back Rack Lunges
3*10
Anderson Good Mornings - set up rack 4 fingers above Belly Button
3*10
Back Ext
3*15 45/35
KB Hanging Obliques
3*8 each side
2rds
30 sec of KB Snatches w one arm
Switch
AAB Two a Day
Row 5k
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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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