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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Wednesday, June 15, 2011

6/16/2011

6/16
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15, 11.30,4.30,5.30,6.30

Last done on 5-31-2010.....i think

5 rds
1 shoulder press
5 push press
7 jerks
rest as needed
This wod is to be done with the same weight on all three movements.  Once the weight is unracked, all 9 reps must be done unbroken in order for the score to be counted.  The heaviest weight lifted unbroken for all movements is your score.

then,
Run a mile and half for time,
or
AAB
3-3-3
OH Squats @75-85%

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