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

Wednesday, April 15, 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

the 540
50 OH Lunges 45/25
40 Pullups
30 Thrusters A)95/65, B)75/55, C)65/35
20 Burpees
10 Squat Cleans A)135/95, B)115/75, C)95/55

Accessory Closeout
Run 800M for time
10 Reverse Grip Bent Over Rows
10 Box Step ups AHAP

AAB Accessory Closeout
Emom 10
1 Snatch Grip Hanging Hi Pull
1 Below the knee hanging Snatch

Back Squat

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