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, October 20, 2012



CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12

Front Squat
5-5-5 @70-80%
3-3-3 @80-90%

last done on 8/26

7 G2OH
Rest 30 seconds

Intensity is key for this wod, the athlete should be able to move through the reps quickly, although painfully,;) in the first 4-5 rds.  If breaking down early, drop weight and scale for intensity.  Its not about destroying todays wod, its about destroying tomorrows.

No comments:

Post a Comment