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, August 4, 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

Front Squat Complex
Front Squat Down, then Pause half way up and drop back down to finish squat
10 sets of 1 @ 80-85% complex max or 75-80 Front Squat max- rest 1 min

Run 400M
10 Squat Clean Thrusters

Accessory Closeout
Hanging Snatch Grip Hi Pulls
7 rds of 3 from above knees
7 rds of 3 from below knees

Front Squat Complex

Find Three Rep Clean Max (TnG)

3 min AMRP
Squat clean to OH 185/125

Run 400M
200M Farmers Carry w dual KB 70/55
10 OH Lunges 115/75
15 Front Rack Lunges
20 Back Rack Lunges
200M Farmers Carry
Run 400M

No comments:

Post a Comment