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 8, 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

Have you paid your dues?  Why not?  all the cool kids are doing it.

Back Squats

10 sets of 2 @80 rest 45 sec

Last done on 8/29/2014

20 min AMRP
5 Pullups
10 KB Swings 55/35
15 WB

10 min EMoM
Hi thigh Pause Snatch
(Speed drill to drop under bar - no power)

5 Snatches @ 90+


Run 400M
rest 1 Min

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