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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
Push Press
8*2 @ 80 rest 1 min between
4 min AMRP
20 OH Lunges 95/65
then amrp
15 Pullups
15 Situps
rest 2
4 min AMRP
25 Front Rack Lunges
then amrp
10
10
rest 2
4 min AMRP
30 Back Rack Lunges
5
5
AAB / Competitor
Push Press
3rds
Ev 30 sec for 6 rds
1 Pausing Hi Thi Snatch Hi Pull
1 Pausing Hi Thi Snatch
Max Strict HSPU, min of 12
5 min AMRP
10 Bar Facing Burpees
15 C2B
rest 2
3 min AMRP
35 KB Swings 70/55
DU
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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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