7/9
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
5rds
Max Reps Bench A)Bodyweight/80%, B)80%/60%, C)60%/40%
Max Reps Pullups
* rest as needed
**aim for min of 10+ reps on first set
Accessory Closeout
3rds
30 sec L Hangs
Turkish Get ups AHAP
AAB
Front Squat
8*2@78%
Alternate between
Snatch Deadlift to Explosive Shrug
4rds of 2 reps @ Snatch Max
2rds Max Ring Dips
2rds Max Strict Pullups
30-20-10
T2B
Double Repetition DU
3rds
8 Deads @ 315/205
8 Duel KB OH Lunges 55/35
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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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