21-15-9

Super Sprint

Super Sprint – Team Series Style Warm-up 75 situps 75 “supermans” EMOTM 7 Squats METCON For time complete: 21-15-9 OHS (115/75) T2B

Kill ’em All

21-15-9 Reps For Time: Hang Power Clean (95/65) Hang Power Snatch (95/65) Overhead Squat (95/65) EMTOM beginning at 1 min = 5 Burpees

Loud Noises

Back Squat 6-6-6-6-6 MetCon 21-15-9 Toes 2 Bar (Scale to V-ups) Burpee Plate Hops (45lb plate) Carry the plate 100m between rounds

Diane

Girl Named Benchmark WOD c/o CrossFit.com 21-15-9 Deadlifts (225/155) HSPU

Look Familiar?

Bench Press 5-5-5-5-5 Compare to September 24, 2013 For time Complete: 21-15-9 Front Squats (95)(65) Push Press (95)(65) Pull-ups

Rattlesnake

500m Row Time trial For time complete: 21-15-9 Back squat (135)(95) from the ground Ring Push-ups