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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
15 Wall Kicks each leg
10 Bar Deads
10 Bar Hi Pulls -from mid shin
10 Bar Snatches
EMoM 10
2 Deads @ 80
5 Bar Pushups (commando pushups)
Run 800
100 DU
Run 600
75 DU
Run 400
50 DU
Run 200
25 DU
AAB
Snatch Grip Deads
3-3-3-3-3-3
alt w
10 Strict Pullups
no more than 30 sec break between sets
and
30 ft HS Walks
Run 1200 M
Row 1200M
rest 2
Run 800M
Row 800M
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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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