4/27/2015
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
4 min Cap
30 Burpees
as many thrusters possible 95/65
*score ALL total reps
rest 3 min
5 min Cap
20 Burpees
as many rounds possible of
10 Pullups
7 Thrusters
rest 3 min
6 min Cap
10 Burpees
As many rounds possible of
10 KB Swings
7 Pullups
5 Thrusters
Accessory Closeout
10 Power Cleans @ 85%+ of max or Heavy
200M Sled Push 45/25 - for time if you would like
AAB
Floor Press
10*2 @ 75% Floor Max
Alt Between
3rds of 5*1 Squat Clean and Attempt Jerk 3@80, 2 @more
4rds 3 Shoulder Press AHAP
2rds
Row 1000
50 Thrusters @65/45
30 C2B
20 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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