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

Sunday, September 20, 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

Team!  Please sign up for WW3 to help out on Oct 17th.  Even if just for a few hours.  We really need a lot of help and need to have shirt sizes in by Wens!  Sign up on the online list in your email or at the gym!  Thanks a bunch!

1 and 1/4 Back Squats
10 sets of 1 @83-85% rest 1 min between sets

7 min AMRP
20 Squats
10 KB Swings

Ev 30 sec for 3 mins
10 sec L Hangs
20 sec break
50 OH Lunges 45/25
Run 400M

1 and 1/4 Back Squats

2 rep max OH Squats

Ev 30 sec for 2 mins
1 Snatch Pausing at Hi Thigh AHAP
10-15 Strict HSPU

Row 500
25 Thrusters
15 C2B

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