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

Tuesday, July 28, 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

Mandatory Warmup
10 Deads
10 Hi Pulls
10 Clean and Jerks
10 1/4 depth Squat Jumps
*If you have Wrist mobility issues - Box Wrist stretch

Find max Power Clean

15 min AMRP
Run 1200M B)1000, C)800
60 Pullups
60 KB Swings
***Partition PU and KB as needed
then, with the time left
as many Thrusters possible A)115/75,B)95/55, C)65/35

Accessory Closeout
Row 800 M for time
90 sec of L hangs

Banded Cleans
8*1 @40-50 max

6 Cleans @90+

Thrusters 165/115
*10 min Cap

2 legless RC
20 GHD's

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