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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
Back Squat
5-3-1-1-1-1@70,80,85,90,95,?
Run 800 for time
15 reps of Slow to fast Hi Pulls @ Wod Weight
*Slow off the ground, Staying over bar until exploding up at last moment - Hi elbows always
5rds
10 Power CleansA)95/65, B)75/55, C)65/35
10 Ring Dips
AAB
Banded Back Squats
10*2 @80% banded (make sure to use same bands) or 60% max
rest 1 min
C2B Ladder
starting at 5 reps per min, add 2 reps ev min successful
min of 6 rds/mins
3 HPC @80 P clean max
1 min HS Walks
3 HPC @83
1 min HS Walks
3 HPC @85
1 min HS Walks
3 HPC @87-90
1 min HS Walks
* Score heavies three rep and total distance, rest as needed- kinda
20-15-10-5
Calories rowed
OH Burpees
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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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