4/20
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
Run 800M
30 KB Swings A)70/55, B)55/35, C)45/25
301 Pullups
Run 400 M
20 KB Swings
20 Pullups
Run 200M
10 KB Swings
10 Pullups
then
25 Back Rack Lunges A)135/95,B)115/75,C)95/55
Accessory Closeout
3rds
10 Leg Curls
10 Hip Bridges - HEAVY
AAB
Front Squats
3-3-3-3-2-1
80-85-87-90-95
Hanging Squat Clean
1-1-1-1-1-1@85 and raise each rep, rest 45 sec
25 HSPU
then
3rds
Row
500M
7 Clean and Jerks 185/135
then
25 HSPU
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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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