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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
3rds
Every 5 min perform
400M Run
20 WB
10 Burpees
then in the same time format
2rds
Every 5 min
25 KB Swings
score all 5 rds separately
Accessory/ Closeout
-Alt sets of the following
Barbell Box Stepups
3 sets of 8 on each leg
KB Lawnmower Pulls
3*10 each arm
AAB
Jerk
4 EMoM 1 rep @80
4 EMoM 1 rep @85
4 EMoM 1 rep @90
1-1-1@?
8 rep Close Grip Bench @ 5lbs more than last week. If last week was a fail, then drop reps to 5 and continue at failed weight
Strict HSPU
max reps - min of 8
Strict C2B
max reps - min of 8
10rds
Run 200M
3 MU
15 min Cutoff
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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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