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

Wednesday, July 15, 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

Front Squats A)135/95, B)115/75, C)95/55
Ring Dips
tell someone they are awesome

Accessory Closeout
5 Hanging Hi Pulls  AHAP
20 Pistols or Pistol practice on Box


Floor Press Find Max

Shoulder Press
4 sets of 3 AHAP

8 min AMRP
Row 10 Calories
8 Ring Dips
6 Power Cleans 185/125

*last done on 1/31/2015

15 OH Squats 155/105
15 Bar Over Burpees

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