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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
Warm up
Kipping drills/ work -tighter lines
EMOM 12
Evens: 5-10Strict Pullups
Odds: Three Jerks AHAP
50 Bar Thrusters-dont drop the bar:)
30 PU / 10 BMU
25 Thrusters
A)95/65
B)75/55
C)65/35
25 Pullups )10 BMU
12 Thrusters
A)135/95
b)115/75
C)95/55
20 Pullups/ 10 BMU
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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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