Super Saturday

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Dice Game Interrupted

Metcon

20 Min AMRAP (w/interruption) of:

9 Hand Release Push-Ups

5 Power Cleans (165/105)

6 Back Extensions

Interruption – Stop at the designated times and complete the following:

Min 4 – 400 m Run

Min 8 – 8 Burpees

Min 12 – 12 Toes to Bar

Min 16 – 16 G2OH w/ plate (45/35)

Diane

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CrossFit Redemption – CrossFit

Metcon

1 Min. Max Ball Slams (AMRAP – Reps)

1 MIn Max Reps of:

Ball Slams (30/20)

Weightlifting

5-5-3-3-1-1 Deadlift (5-5-3-3-1-1)

Complete the following sets unbroken while increasing weight each round as long as proper form permits

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

I Have One More Theory

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CrossFit Redemption – CrossFit

Metcon

I Have One More Theory – A (2 Rounds for reps)

2 Rounds of the following:

3 Min. Cap

500 m Row

Max Burpees OTR

1 Min Rest

3 Min. Cap

30 Cal Row

Max Pike Sit-Ups

1 Min. Rest

Treat each 3 min cap as it’s own AMRAP, but only row once!

I Have One More Theory – B (AMRAP – Reps)

10 Min AMRAP of Cindy:

5 Pull-Ups

10 Push-Ups

15 Air Squats

I Have One More Theory – C (2 Rounds for reps)

2 Rounds of the following:

3 Min. Cap

30 m OH Med Ball Shuttle

1 Min. Rest

3 Min Cap

30 m DB Farmer Shuttle (45/30)

1 Min. Rest

I Have One More Theory – ABC (5 Rounds for reps)

2 Rounds of the following:

3 Min. Cap

500 m Row

Max Burpees OTR

1 Min Rest

3 Min. Cap

30 Cal Row

Max Pike Sit-Ups

1 Min. Rest

Treat each 3 min cap as it’s own AMRAP, but only row once!

10 Min AMRAP of Cindy:

5 Pull-Ups

10 Push-Ups

15 Air Squats

2 Rounds of the following:

3 Min. Cap

30 m OH Med Ball Shuttle

1 Min. Rest

3 Min Cap

30 m DB Farmer Shuttle (45/30)

1 Min. Rest