Better Sam

Level 2
Strength
Back Squat (3×10)
Same weight across all three sets.

45, 95, 115, 135, 135, 135.

Metcon
5 Rounds for Time:
200m Run
15 KB Swings 72/53#
10 Slam Balls 50/30#

12:11. American swings.

Level 2
Friday Night Lights
CrossFit Games Open 14.5 and 16.5
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

14:27.

Gymnasticals

AMRAP in 20 Minutes:
1 C2B Chin-Up
1 C2B Pull-Up Negative
1 Ring Dip
1 Bar Dip

5+2.

CrossFit Games Open 16.4
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

172 (7 HSPU)

Level 2
Gymnastics
LEVEL 1
5 Rounds:
3 Skin The Cat

CASH OUT
3 Rounds:
5 (each arm) Trap-3 Raise
5#

Metcon
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Front Squat 155/105#

Run 200m after each round.

16:08.

Level 2 Make-Up
Metcon
3 Rounds For Time:
12 Dumbbell Squat Snatch, Right Arm, 75/50
12 Dumbbell Squat Snatch, Left Arm, 75/50
24 Toes-To-Bar GHD Sit-Ups
48 Double-Unders

23:29

CrossFit Games Open 16.3
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

10.

Level 2
Gymnastics

LEVEL 2
5 Rounds:
5 Banded Muscle-Up Transitions

Blue.

Ladies Night
Interval “Eva”
3 Rounds For Time:
400m Run
15 Kettlebell Swing, 32/24kg
15 Pull-Ups
2:00 Rest

14:50 – American swings

Gymnasticals

AMRAP in 20 mins:
1 false grip eccentric, 10s
2 ring dips, 3s eccentric

5 rounds.

5×5 blue band transitions

3×5 Cuban rotations (10#), 90s rest

CrossFit Games Open 16.2

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

175. Fuck. (10/13 cleans)