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

Tuesday, September 23, 2014



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

Run 800M
10 rds
5 Front Squats
7 Burpees

AAB alt

5 min EMoM
Clean Drills
1 Pause at Knee to shrug
1 No Pause at knee to shrug

90 sec Emom for 6rds  AHAP
1 No Pause at knee to shrug
1 Clean

Ev 2 min for 6 rds
3 Front Squats @75-80%
*no rack

30 Burpee BJ
60 Squats
Run 800M

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