9/15/2012

9/15

Crossfit 540: 7,8,9,10
CrossFit 540 South, 8,9,10

Dianeabeth

Team WOD (option ind doing 21-15-9 of both)

21 Deadlifts
21 HSPU
21 Power Cleans
21 Ring Dips
15
15
15
15
9
9
9
9
then,
9's again
15's
21's
A)225/155, 135/95
B)185/135, 115/75
C)155/115, 95/65
*A 5 burpee penalty must be paid by one or between both of the teammates every time teammates switch off, unless when completing a full set. (21,15,9)
** Athletes may not pause longer than 5 seconds during a movement without a mandatory switch occurring...resulting in a burpee penalty