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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
Bench Press
Find Max
Alt between
Split Squats
3 sets of 10 on Each Leg up to 95/65
Banded Planks
Glute Ham Raises
3*10
L Hangs
6 sets of 30 sec
7 min AMRP
7 Jumping Squats
7 Pullups
AAB
Clean and Jerk
10*1 up to 90% Ev 40 sec
3 min to perform
10 OH Squats
10 C2B
at three min, perform in the next 3 min
12 OH Squats
12 C2B
at next 3 min mark, perform in the next 3 min
14
14
.......
*even if time cap is failed finish through the 16's
recover
5 min AMRP
15 G2OH
30 DU
rest 2
row 700 M
25 Front Squats 135/95
20 HSPU
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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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