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, May 12, 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
Squat Walks
Frog Jump Burpees
Med Ball Squats
Bar Cleans Pausing at knee

Run 400M
30 Med Ball Squats
20 Cleans
50 WB
20 Cleans
30 Med Ball Squats
Run 400M

3 sets of 2 Rep TnG Clean
10-15 Strict HSPU
20 Strict Pullups

Run 800
50 BW
25 Cleans

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