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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
20 min AMRP
Bear Crawls
10 KB Swings 70/55 - Heavy
10 Box Jumps 24/20 - short
10 Upsey Daisys
10 BJ 30/24 - High
10 KB Swings - 55/35 Light
1 RC / 4 Strict Pullups
Accessory / Cool Down
!!!encouraged!!!
3 sets of 15 Hip Bridges AHAP
3 sets of 10 Bent Over Rows AHAP
AAB
Banded Front Squats
10*2 @ 55% max - Double Banded Purple
rest 30-40 sec !!!!!
Deadlift @ 80% max
2 sets of 3 - aim for Touch and Go
1 set of 2
2 sets of 1
Row 30 Calories
30 WB
Row 20 Calories
20 WB
10 Calories
10 WB
rest 3 min
6 min AMRP
10 HSPU
20 air squats
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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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