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

Tuesday, November 15, 2011



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


Relay as needed
25 GHD Situps  (option 30 situps)
25 Back Extension
Run 400 M
Rest 2 Min
15 Power Cleans  (A:135/95,B:115/75 C:95/65  AAB:225/125
1 Min Wall Sits
Rest 2 min
Run 400 M
21 Thrusters  (A:95/65 B:75/55 C:65/45
21 Pullups

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