8/10
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
Front Squats
5-5-5-5-5 @70-75 rest 90 sec
25-20-15-10-5
Weighted Lunges A)95/65, B)75/55, C)65/35
KB Swings 70/55
Accessory Closeout
3rds
10 Strict Pullups
20 Reverse Ring Situps
15 Bent Over Rows
AAB
8 sets of 3 @80
8 min Emom
First 30 Sec 1 Hanging Snatch 80-90
Second 30 sec 1 below Knee hanging Snatch
2rds
10-15 Strict HSPU
5-10 C2B Butterfly or Butterfly
4 Snatch Grip Deads @ 110% Snatch max
5-10 C2B Butterfly or Butterlfy
4 Snatch Grip Deads
10 T2B
30 WB
10 T2B
25 Cal Row
10 T2B
20 Box Jumps
10 T2B
15 Oh Squats 135/95
10 T2B
100 DU
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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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