7/12
CrossFit 540: 8,12,1
CrossFit 540 South: 12.30,1.30
Back Squats
5-5-5-5 @70-80
4rds
Run 200M
10 Deads
10 Bar Over Deads
rest 1 Min
Accessory Closeout
2rds
15 Bent Over KB 1arm Rows
45 sec Banded Plank hold
AAB
Find 2 rep Back Squat Max
Clean and Jerk
6 sets of 1 @80-90
Alt the following
2rds
Max MU
Shoulder Press 5 reps AHAP
5 min AMRP
1 Front Squat 205/135
10 DU
2
20
3
30.....
Row 1000M for time
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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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