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

Monday, March 9, 2015



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

20 Min AMRP
2 Deadlifts A)225/155, B)185/125, C)155/95
7 T2R
15 Lunges

Accessory Closeout
Bent Over Rows 10
Hip Bridges 12
Leg Curls 8


If  you did not do yesterdays squats..... do them

10 sets to find max of
1 Hang Clean Shrug from below knees
1 Hang Clean from below knees

Yesterdays AAB metcon


75 WB
50 Calories
25 Bar Facing Burpees
100 DU

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