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

Wednesday, December 17, 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

Bench Press
Max reps @60-65%
Wide Grip
Close Grip
Mid Grip

20 min AMRP
1 Rope Climb/4 Strict Pullups
3 Push Press
5 F Squats
7 Burpees
9 Sit ups

AAB - get started quick!!!!
Banded Bench Press
3 sets of 3 Reps@ 45/50% Wide Grip
3 sets of 3 Reps@ 45/50% Mid Grip
3 sets of 3 Reps@ 45/50% Close Grip

Bench Press
8 reps Close Grip Bench Press
5lbs more than last week
If you were unable to complete last weeks set unbroken,
switch to mid grip and lower weight by 10%

Alt between
Shoulder Press
3 sets of 8 @ AHAP
Under hand Grip Upright Rows - same weight as Shoulder Press

20 min AMRP
1 Legless RC
3 Push Press
5 F Squats
7 Burpees
9 GHD's

No comments:

Post a Comment