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

Monday, August 3, 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
-if needed Box Wrist/Banded Wrist
Length of Walking Pulsing Walking Lunges
8 reps of 1/4 Jumping Squats
8-12 Bar Presses
6-8 Weighted Bar Push Press
10-15Air Bar Split Jerks(footwork)

Find Max


***last done on 2/6
20 min AMRP
2 MU or 5 Pullups
4 HSPU or 8 Pushups or 4 Kneeling kb presses
8 Swings @A)70/55, B)55/35, C)35/20

***Last done on 2/6

Accessory Closeout
Sled Push
100M for time
*rest as needed
rx)2-45's/1-45  rx+)4-45's/2-45 + 1-25

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