4/10
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
Max Effort Back Squat Warm up
(grab a rack and get to your max-- or max effort-- as quick as possible)
!!remember, the goal of max effort warm up is to lift the heaviest load you can....once!!
exp. if max is 315-- warmup at 135,225,275, depending on how your feeling 305 or 315
WOD 17 min Cap
"Owners WOD"
5rds
5 C2B Pullups/ Bar MU
10 KB Swings
15 Thrusters
A)70/55, 95/65, C2B
B)55/35, 75/55, reg pullups
C)35/20, 65/45, banded
AAB: Bar MU
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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 crossfit540.com
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