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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Sunday, January 18, 2015

1/19/2015

1/19

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

Back Squats
3 sets of 8 @70-75%

7 min amrp

9 T2B/situps
7 Deads
5 Push Press
155/105

rest 3 min

5 min amrp * start where you left off


9 T2B/situps
7 Deads
5 Push Press
155/105

Close out / accessory
600M Row Sprint

AAB


Anderson Back Squats
Find max  (3 additional 90% reps also)

Accessory
Snatch
3 sets of 8 Snatches @70%

Barbell Step ups (aim for box w hip crease at knee level)
3*8 each leg AHAP

Hip Bridges
3*15 - more than last time

7 min AMRP
9 T2B
7 Deads
5 Push Press
155/105

rest 2 min

As many Box overs possible in 1 min




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