Saturday

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CrossFit Redemption – CrossFit

Baby Sitting (Time)

In teams of 2

2 Rounds for time of:

200 m Run w/ KB (70/53)

50 Abmat Sit-Ups

40 Walking Lunges

30 Ball Slams (30/20)

20 Push Ups

10 Knees to Elbows

Finally Friday

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CrossFit Redemption – CrossFit

Metcon

Row-incarnation D1 (3 Rounds for time)

3 Rounds each for time of:

250 m Row

2 Rope Climbs

2 Box Jumps (36/30)

2 Muscle Ups

Rest as needed between rounds

Row-incarnation D2 (3 Rounds for time)

3 Rounds each for time of:

250 m Row

2 Rope Climbs

2 Box Jumps (30/24)

2 C2B Pull-Ups

Rest as needed between rounds

Row-incarnation D3 (3 Rounds for time)

3 Rounds each for time of:

200 m Row

1 Rope Climbs

3 Box Jumps (24/20)

5 Pull-Ups

Rest as needed between rounds

Jacked and Tan Thursday

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CrossFit Redemption – CrossFit

Leave the weak excuses at home…we’re here to pump you up!!

Weightlifting

Front Squat (5-5-5-5-5 @ 65%)

Perform all sets unbroken with same weight

Front Rack Lunge (10-10-10 ascending)

increase weight each set, record heaviest set

DB Bench Press (10-10-10 ascending)

increase weight each set, record heaviest set

Ring Dips (10-10-10+)

record highest rep unbroken set

50 Wall Balls for time (Time)

50 Wall Balls (20/14)

Theoretical Tuesday

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CrossFit Redemption – CrossFit

Metcon

I Have Another Theory (5 Rounds for reps)

15 Min. AMRAP Couplet

1 Min. – Max Meter Row

30 Sec – Rest

1 Min. – Max Double Unders

30 Sec – Rest

* 2 Min. Rest

10 Min AMRAP of:

10 Wall Balls (20/14)

10 Med Ball Twist

10 Med Ball Push-Ups

* 2 Min. Rest

15 Min. AMRAP Couplet

1 Min. – Max DB Step Ups *(24/20)

30 Sec – Rest

1 Min. – Max DB Thrusters (*30/20

30 Sec – Rest