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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
3rds
25 Ring Pushups
50 Nasties
*every minute perfom 5 Burpees
Accessory Closeout
3rds
Kneeling KB Press * 8
1 min Banded Holds
2 min Squat sits - every break taken add 20 sec to time left ;)
AAB
Shoulder Press
1-1-1-1-1 @ 90%+
Bench Press
1-1-1-1@90%+
2 min of C2B Fran
2rds
KB Push Press * 12
45 lb Plate Deficit HSPU * 15
Row
40 Calories
30 T2B
20 OH Squats 135/95
30 Calories
20 T2B
10 OH Squats
*10 min cap - 1 sec for every rep not performed
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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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