8/26
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
8 min EMoM
1 Halting Dead
1 Ground to Hi Pull
1 Power Clean
15 min AMRP
30 Clean and Jerks 95/65
30 Burpees 60 reps
20 Clean and Jerks 135/85
20 Burpees 100 reps
15 Clean and Jerks 155//105
15 Burpees 130 reps
10 Clean and Jerks 175/115
10 Burpees 150 reps
5 Clean and Jerks 195/125
5 Burpees 160 reps
*continue repeating the 5 and 5 till time runs out
5 min AMRP
Weighted Lunges a)135/95, B)115/75, C)95/55
AAB
Find 2 rep Split Squat Max, each leg
3 Rep Deads @75
3 Rep OH Squat AHAP
3 Rep Deads @ 80
3 Rep OH Squat AHAP
3 Rep Deads @ 85
3 Rep OH Squat AHAP
3 Rep Deads @ 90
8 min AMRP
5 Deads 135/95
5 Power Snatch
5 OH Squat
30 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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