3/30/2018

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

The 540 Games!

Pick a min of 3-5 mini wods... but feel free to do as many as you would like.

Bike max cals in 30 sec
Bike max cals in 60 sec
Row 250 m for time
Row 500 for time
1 min AMRP of 20 Burpees then max BMU
DB Snatch 10 reps @ RX+)100/70, RX)70/55
Max DU in 1 min
Max Weighted PU
3rds 10 Deads 10 Bar Over Burpees RX+)225/155, RX)185/115
Max Broad Jump
Max Turkish Get up to standing
50 ft HS walk for time
Max time hanging from PU bar
100 Goblet Squats for time RX+70/55, RX)55/35
Run 200 10 G2OH Run 200 RX+)135/95, RX)95/55
Max Situps in 1 min
Max GHD's in 1 min

AAB
8 sets of 1
Hi Pull + HPS + below knee PS @ 65-70
rest 1 min  between sets
follow w 5 PS @ 85-90 Ev 2 mins

Bench Press
NME>6, 10,10,10,6,6@60,65,68,75,78
NME<6 58,62,65,75,75  
1011 on 10's 2112 on 6's  Rest 2-3

5-7 sets of
2 Butterfly + 2 C2B

5 min EMoM
7-10 Strict PU + 5 C2B

W time left feel free to do some of the mini wods

Trevor Belline