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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Thursday, December 10, 2015

12/11/2015

12/11

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
(Word starts at 10 min mark!!)
10 Bar Deads
10 Bar Hi Pulls
10 Bar Clean and Jerks
Squat Holds
Bottom Squat Pulses
Jumping Squats
Wrist Mobility (Box, bands...)

6 sets of
1 Push Press
3 Push Jerks @80-85

Ev 30 sec for 4 min
1 Squat Clean @80-85

0-3 min mark
2rds
10 Front Squats 95/65
10 Pullups
3-6 min mark
12
12.....

AAB
15.2

then, everyone

15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115#  / 75#
5 Snatches, 115# / 75#

Option of Situps and G2OH
A)115/75, B)95/55, C)65/35



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