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, January 28, 2016



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
10 min Emom
Evens: 20 sec Plank Hold, 20 sec Squat Hold
Odds: 20 sec Hollow Rocks

Outrun a lifter, Outlift a Runner
15 Thrusters A)155/105, B)135/85, C)95/65
Run 800M


20 min EMOM
Evens: 1 Snatch @ 80-90
Odds: 10 C2B

12 HPC 165/115
14 Front Squats
16 Box Overs

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