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Team, Wodify is upon us!!! Regardless of if you have signed in at the gym or not.... If you have not received an email from Wodify yet then you cannot use the app.... sooooo use the following link to leave your name and email and we will try and get you set up pronto!
https://docs.google.com/spreadsheets/d/1aJAwo0x1TaUWQ3yFeeZnoLVSjA6rd3ZSSwfNSiI2PJs/edit?usp=sharing
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
15 rds
5 OH Lunges 45/25
4 Burpees
3 Strict Pullups
2 Power Cleans
1 Box Jump 30/24
A)185/125, 165/115, 135/85
Closeout 3rds
Bench Press max reps @ BW/80%, 80/60, 60/40
AAB
Box Squat
1-1-1-1@90%+
90 sec AMRP of fran
3rds of the following
Power Snatch 5 sets of 2 - T&G
Hip Bridges 3*20
12 min AMRP
1 Legless Rope Climb @6 min switch to RC
2 Clean and Jerks 205/145
3 Burpee Box Jumps
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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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