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, July 27, 2012



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

Filming at 11 North for 'Training for Froning satire Vid.... if you want participate..roll out.

Team WOD
2 person
12 Min for both members to find G2OH Max
-ladies get a 120lb buffer to score
3 min to clear area/prep
12 min AMRepsP
10 Back Squats135/95, 115/75, 95/65
10 Pullups
10 Front Squats  115/75, 95/65, 75/55
10 Pullups
10 OH/ Front Squats 95/65, 75/55, 65/45
*50 reps per round
One bar to team, two if mixed gender
One person works at a time.
Team members must clean up bar and weights on pain of death
Score is total weight lifted added to total reps scored.

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