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

Sunday, November 15, 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

Please note that you can make $ donations to Toys for Tots or bring in an actual toy!
Make a child's Christmas better this year!

Warm Up Wod
Length of Walking lunges
Length of Hi knees or hi skips
10 Squats
5 Jumping Squats - high

Back Squat
find 3 rep max

12 min AMRP
4 Front Squats
4 Thrusters
4 Jerks
40 DU

Box Squats
8*3@70 rest 40 sec between

12 Strict Pullups
12 strict / Deficit HSPU
4 Snatch Grip Hi pulls @ max
*no longer than 45 sec rest between stations

14 min AMRP
7 MU
50 WB

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