For TimeAdvanced~20 min
The 540
Partner
For time:
50plate overhead lunges (45/25 lb)
40pull-ups
30thrusters (95/65 lb)
20burpees
10squat cleans (135/95 lb)
Equipment
BarbellPull-Up BarPlates
Workout Details
- Stimulus
- CrossFit 540 benchmark chipper. Starts with a quad-burning overhead lunge set, then pull-ups for grip and upper body, thrusters to challenge shoulders and legs simultaneously, burpees as a transition, and finishes with 10 heavy squat cleans. The workout narrows from high-volume to low-rep heavy — pacing the lunges and pull-ups early preserves capacity for the demanding final squat cleans.
- Score Type
- Time
- Rep Scheme
- Chipper