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, April 6, 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

Back Squats
Find Max!

7 Min AMRP
50M of Frog Jumps
15 Power Cleans A)155/105, B)135/85, 105/65

rest 5 min

6 min AMRP
Run 800M/600/400
As many F Squat possible at same weight from previous wod

Accessory Closeout
200M Farmers carry Dual KB 70/55

15 Strict Pullups
10 3 sec pause at top/bottom ring dips

Find max
1-1-1@90+ -10 min

Shoulder Press
Find max -6 min

3 min AMRP
30 Thrusters
20 Box Jumps 30/24
OH burpees

5*1 Snatch pausing mid thigh AHAP
12 Hip Bridges AHAP

10 min AMRP
20 GHD's
20 WB

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