7/27
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
Mandatory Warm Up (do it.... in addition to what you normally do)
10 Bar Deads
10 Bar Hi Pulls
10 Presses
***if you have shoulder or wrist mobility issues,
Band Pull Downs and Box Wrist stretch
DT *last done on 3/29
5rds
12 Deads
9 HPC
6 Jerks
A)155/105, B)135/85, C)95/55
Accessory Closeout
4rds
Weighted Barbell Split Squats 4 reps each leg
10 Strict Pullups
AAB
8 sets of
1 Pausing Front Squat
1 Front Squat @75-80 Pausing Front Squat max
Run 400m for time
rest
repeat
3 sets of 40ft hs walks
Heavy DT
12 min Cap
205/145
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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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