2/1
Crossfit 540:8,12,1
Crossfit 540 South: 12.30,1.30
Front Squats
3-3-3-3-3
@70-90%
21-15-9
Front Squats
Pullups
A)115/75
B)95/65
C)75/55
Accessory/ Closeout
GHR's
3*10
3*1 min of L Hangs
3*6 HPC AHAP-unborken
AAB
Shoulder Press
8 min
1-1-1-1 @90%+
Bench
10 min
1-1-1-1@90+
Alt between
3 sets of the follwing
Front the hang - pause at hi thi, clean 3 reps @80%
10-20 HSPU
5 sec pausing Ring Dips
10 reps
21-15-9
OH Squats
C2B
Bar Facing Burpees
115/75
*12 min cap
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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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