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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
*PLEASE! remember to check in when coming into workout. This will help us provide more of what you want and less of what you dont. It is mandatory moving forward. Thank you!
Helen
3rds
Run 400M
21 KB
12 Pullups
recover
Grace
30 Clean and Jerks for time A)135/95, B)115/75, C)95/65
AAB
Jerk 8 sets of 1 from 85-95%
3rds - 4 min cap
12 HSPU
9 HPC 185/125
6 BJ 30/24
*add one second for unfinished rep
Bench
1-1-1-1 from 90-98%
3rds - not for time
15 Strict Ring Dips
10-15 Strict HSPU
10 Strict C2B
Ev 30 sec until failure
Row 11/8 calories - min of 110/80 calories
* rx the calories scored only if you are able to maintain the Ev 30 sec format
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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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