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

Sunday, May 15, 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
Lunge Hi knees
Squat Walks
Burpee Broad Jumps
Front Squat Holds
Plank holds
Kipping on bar

the 540
50 OH Lunges 45/25
40 Pullups
30 Thrusters 95/65
20 Burpees
10 Squat Cleans 135/95

AAB mandatory / Gen Wod optional
20 min Run
aim for 8 min mile(2.5m)
not for time

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