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, June 29, 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

Murph Prep

25 Pullups
25 Pushups
25 Situps
25 Squats
Run 1000M

8 min Emom
Power Clean 80+

Hanging Squat Clean
Find Max

3 min AMRP
5 Rope Climbs
as many WB possible
*score WB

4 min AMRP
Run 400M
As many Snatches possible 165/115
*score Snatches

5 min AMRP
Row 600
as many Burpee BJ possible
score Burpee BJ

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