1/31/2018

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

This month we will see the new changes on Dues coming for our existing members.  
Students rates will be 85
Discounted rates will be 105
Reg Rates will be 130

If you have any questions about the new rates please feel free to reach out to a trainer.

5rds
A1  Deadlift
3 Singles @ BS max +-10% 3 sec reset

A2 Shoulder Press
3 reps @ 80-90%

Rest 1 min after A1, 90-120 sec after A2

4rds
25 Pullups
25 Pushups
25 Situps
25 Squats

AAB
5rds
2 Push Press + Split Jerk @85+ 
rest 2-3

Split Jerk
1-1-1-1-1@80-90
rest 2-3

4 min AMRP
10 C2B
10 DB PC
10 DB Lunges

rest 16, repeat