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 24, 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
Run 200
Toy Soldiers
1/4 Squat Jumps
Jerk Drills

Ev 5 mins
Run 400M
5 Jerks
5 Bar Over Burpees
A)155/105, B)135/85, C)95/55, RX+)70% max

Run 800M
10 Snatches
10 Squat Snatches
20 Box Overs

rest 5

Run 400M
7 Hanging Snatch
7 Hanging Squat Snatch
30 Squatting Jumping Pullups

Rest 5 min
Run 200M
20 Burpee over Rower
20 Cal Row

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