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, August 31, 2011



CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

6 Min Workout
Run 800
With time left on clock
OH Squat as many reps possible (option front squat)
A)115/75  B)95/65  C)65/45
*if not able to run the 800 in less than 4 min, run 400

rest 10 min

8 Min Workout
60 Wall Balls
With time left on clock
As Many ROUNDS possible
5 Box Jumps, 15 DU
A) as is
B)40 Wall Balls
C)20 Wall Balls

all good vids below, on the third one check the great bar trajectory line.

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