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

Wednesday, May 18, 2011


CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30

Foundations A-3 (Deadlifts, and cleans)

3 rds
3rds of Cindy
Run 400 M
*no water breaks....come hydrated

4 rds
5 Halting Deadlifts (90% power clean max)
10 GHD Situps

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