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, November 9, 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 note that today will be the last day to donate to the Peace at Home Family Shelter.  We will have a Christmas oriented Cause right around the corner!

8rds (alt movements)
3 Push Press @70
3 Hanging Snatch Grip Hi Pulls
7 Strict Pullups *not for time
20 sec of L Hangs

KB Swings

Bench Press

Ev 30 sec of 10 rds @80

8 min AMRP
buy in of 20 DU every min

15 min EMoM
10/8 Cal Row
1 RC
*if RC is not completed in min, finish RC and rest remainder of min
**score rds completed

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