7/20
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
Back Squat
Find Max
OR
Annie
50-40-30-20-10
DU
Situps
50 Front Squats A)135/85, B)115/75, C)95/55
50 KB Swings 55/35
50 Back Rack Lunges
Accessory Closeout
3rds - alt following
6 Bent Over Rows AHAP
8 KB Shoulder Press
AAB
Jerk
1-1-1-1-1-1@80-85
Clean and Jerk
1-1-1-1@ 80-85
Alternate ALL of the following - 1 min between stations
4 total rds - 2 rds of 10-15 Strict HSPU, then 2rds of 20-25 Kipping
2 rds Snatch Grip Hanging Hi Pulls
2rds 20 GHD's
3rds
Row 500M
25 Thrusters 45/35
7/5 MU
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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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