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, September 28, 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

Back Squat

Run 800 for time

15 reps of Slow to fast Hi Pulls @ Wod Weight
*Slow off the ground, Staying over bar until exploding up at last moment - Hi elbows always

10 Power CleansA)95/65, B)75/55, C)65/35
10 Ring Dips

Banded Back Squats
10*2 @80% banded (make sure to use same bands) or 60% max
rest 1 min

C2B Ladder
starting at 5 reps per min, add 2 reps ev min successful
min of 6 rds/mins

3 HPC @80 P clean max
1 min HS Walks
3 HPC @83
1 min HS Walks
3 HPC @85
1 min HS Walks
3 HPC @87-90
1 min HS Walks
* Score heavies three rep and total distance, rest as needed- kinda

Calories rowed
OH Burpees

No comments:

Post a Comment