6/7
Crossfit 540: 8,12,1,2
Crossfit 540 South: 12.30,1.30
3rds
50 m of Frog Jumps / Walking Lunges
15 thrusters 95/65
15 Pullups
Accessory Closeout
3rds
1 min of Banded Planks
10 Bent Over Rows
AAB
Banded Jerks
8*1
Jerk
6 reps @ 90+
Max Distance Row maintaining sub 1.30/ 1.52 pace
Max Effort Ring Dips
6 min AMRP
Sets of 1-2-3-4....
Box Overs 30/24
Deadlifts 315/205
5 min AMRP
50 GHD's
DU
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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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