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, December 20, 2013



CrossFit 540: 7,8,9,10
CrossFit 540 South: 11,12

Holiday hours
Mon - 12 days of Christmas wod
North: Reg
South: Check website for limited hours
Tues: Limited hours
Wens: Closed
Thurs and Fri: Limited hours
Sat: Normal
Sun: Rest Day

10 Min EMoM
2 Explosive Snatch/Clean Deadlift Pulls 90-110% max

10 Min EMoM
2 Snatch/ cleans

Team Wod
7 min AMRP
7 Bar Facing Burpees
7 OH/Front Squats

rest 3

7 min AMRP
2,4,6... Cleans/Snatches
4,6,12....Pullups or 2,4,6...MU

AAB extra
20 Strict hspu
20 Kipping
40 GHD's

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