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

Tuesday, May 10, 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
Squatting Frog Jumps
Walking Side Lunges
Bar Front Squats

Front Squats
5 reps 65,70,75
3 reps 75,78,82
1 rep 82,86,90

* Fun times challenge
every time thruster bar is dropped,
Perform 10 Bar Facing burpees, AFTER wod

all of Previous and then
a mile run for time
followed by
max Ring MU in 4 mins

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