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

Thursday, November 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

Warm Up Wod
Wall Kicks - tight tummy - bent only at hip
Squat Holds
10 Bottom 1/4 Pulses
10 Bottom half pulses
10 Squats
5 Burpees
Kip on Bar

Max Pullups/C2B
2 min of max Thrusters A)115/75, B)95/55 C)65/35 AAB)135/95
Score reps on each rd, for each movement

First 2 Rds - Thrusters
Next 2 rds - Snatches
Last Rd - Clean and Jerk

No comments:

Post a Comment