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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
Warm up Wod - to be done during the 1st 15 mins of class
2rds
10 Jumping Squats
10 Deads
10 Hi Pulls
10 Presses
Run 100M
5 rds
10 Pullups
5 Deads A)275/185, B)245/165, C)185/125
*10 min cap
4, 5 min Rds
Run 400M
10 Thrusters A)115/75, B)95/65, C)75/45
AAB
Snatch
6 sets of
1 Hi Pull
1 Hi Thigh Pause - squat Snatch
Snatch 1-1-1-1-1-1 @85+
Front Squat - Jerk
Ev 60-90 sec for 6 rds @ 85+
12 min AMRP
21 cal row
15 T2B
9 Hanging Squat Snatches 95/65
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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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