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

Wednesday, July 20, 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

The 10 Killer......


15 min to do
40-60 Strict HSPU
60-80 Strict Pullups

Ev 45 sec for 8rds
1 Squat Clean, pausing at thigh

EMoM 8
Squat Clean 85-92

30 Cal Row
40 WB

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