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

Saturday, February 11, 2012



CrossFit 540:8,12,1,2
CrossFit 540 South:2,3
Optional WOD or Skill practice day

30 MU
60 Strict Pullups
60 Ring Dips
-doing this for time is optional(focus on range of motion)


Skill Practice
Jerk a palooza
Snatch a palooza
-start either movement with bar/pvc and VERY gradually move up in weight only when trainer has cleared you to.....goal is not weight but mastery of the movement at growing weights


Mobility--see zo for details

No comments:

Post a Comment