2/5
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
Back Squats
3-3-3-3-3-3
@75%
12rds
10 WB
5 T2B
* every time WB are broken, perform 1 Burpee
Accessory Closeout
Alt 3 rds each
KB 1 arm rows - 10 reps each arm
Banded Planks - 1 min
AAB
Banded Bench
10 x 2 @60% - rest 45 sec
2 min AMRP
7 Squat Cleans 135/95
10 Ring Dips
1 Push Press 1 Jerk
8 x 1 @90% Push Press max
3rds of the following
-Bent Over Underhand Rows 3*10
-10 Strict Pullups - pause 2 sec at top
- 3 sets of 3 Hanging Squat Snatches AHAP
3 min cap - Diane
rest 2 min
50 WB
600m Row
70 DU
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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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