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

Sunday, January 19, 2014



Crossfit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
Crossfit 540south: 5.15,6.15,11.30,4.30,5.30,6.30

30 bar thrusters
20 pull-ups
Run 400
**dropped bar earns 20 burpees

Aab alt
Emom 12
Evens: muscle snatch
Odds: hi hang drop snatches

8 min amrp
Increasing in sets of 1 (1,2,3,4.....)
Thrusters 100/65
C2b pu

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