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

Friday, June 15, 2012



CrossFit 540: 7,8,9,10
CrossFit 540 South: 7,12,1

Skill Session at 11 North:  Rope Climbs

****Junk Brands will be at gym to sell Headbands at North at 10

Box Squats (to below parallel
12 rds of 3 reps @50% Back Squat Max...or comfortable weight
-try to keep rds as close to every minute as possible( or faster...preferably faster)


Team WOD
8 min AMRP
KB Swings
A)95/65  70/55
B)75/55  55/35
C)65/45  45/25

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