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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
Gen WOD
6 min EMoM
Evens
4 Straight leg KB Deadlifts
8 Jumping Squats
Odds
10 Bar Jerks (Split or Push- technique drill_
Sets of 5,10,15,20
Dead Lifts
Burpee Pullups
A)225/155
B)205/135
C)165/105
AAB
Bench Press ** add 5 to 10 lbs from last cycle on to max for % work
3 @60
5@75
5@80
5@85
5 min AMRP
3 Deads
7 Push Press
275/205, 115/75
8 min AMRP
3 T2B
10 DU
6 T2B
20 DU
9 T2B
30 DU
12 T2B
40 DU
15
60
18
80
21
100
.....
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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 crossfit540.com
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