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

Thursday, April 23, 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

!!!! Remember  We have the 540 Crawfish Boil next Satruday!  After morning sessions on May 2nd!!! Make sure to mark it on your calendars and come have a good time!

Front Squats
2 @80....until unable to complete

3 sets of the complex
2 alt Front rack Lunges - 1 each leg
1 Thruster A)135/95, B)115/75 C)95/55
10 Box Overs
rest 1 min

10 sets of complex
Hanging Snatch Hi Pull
Hanging Snatch below the knees

15 min Emom
Snatch 70 and move up

8 min AMRP
15 WB
2 MU

No comments:

Post a Comment