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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
Back Squats
20 reps @ 60% for time -break or rack as needed
3 min AMRP
30 WB
30 Situps
Deadlifts A)225/155,B)205/135, C)165/105
rest 2 min
3 min AMRP
20 WB
20 Situps
Deadlifts
Rest 2 min
3 min AMRP
15 WB
15 Situps
Deadlifts
*score total Deadlifts reps of all AMRPS
20 Strict Pullups - accessory
75 DU
100 Lunges
75 DU
*for time
20 Strict Pullups - accessory
AAB
Back Squats
2 sets of 3 @ 80
2 sets of 3 @ 85
2 rds max reps @ 90%
10 min EMoM
1 Snatch @ 85-90
Gen Wod @ 315/205 deadlift weight
2000 M Row
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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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