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

Monday, November 21, 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

Front Squat
3-3-3-3 80%+
Front Squat
3-3  (try and perform sets without letting go of bar.... or for only extremely brief periods)

Then after,
10 Med Ball Situps
10 Ring Pushups (body must pass through top of ring only)
10 Pullups
10 Cleans  AAB 10 Snatches 95/65
AAB Twist : if any set of 10 is not done unbroken, 2 burpees must be performed

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