10/5/2015
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
Shoulder Press
8*3 @80% max, rest 1 min
4rds not for time
10 strict Pullups
15 sec of L Hold
10 strict Ring Dips
5rds
10 Bar Thrusters - please don't drop the bar
10 Box Jumps
200 M Lunges for time
AAB
Jerk 8*2 rest 1 Min
6 sets of
1 Dropping Front Squat
1 Squat Clean
6 min AMRP
5-10-15-20-25.....
Bar Thrusters
C2B
5rds
Row 500 rest 1 min
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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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