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

Wednesday, July 17, 2013



CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

EMoM 10 Warmup
Evens: 5 Halting Deads
            5 Deads
            5 Power Cleans - all w bar
Odds: 5 Jerk Hip Dips
           5 Jerks - Bar Drills

Jerk max

Run 800M
rest 3min

40 Strict Pullups
*every time off the bar perform 5 burpees
Cuttoff at 7 min

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