B3 - Beasts, Beers, and Barbells - CrossFit Redemption

EVENT 1: "Dues Paid"

On a 16-minute running clock:

Buy-In: 200 Double Unders {Single Unders}

AMRAP in Remaining Time:

6 Burpee Box Overs 30”/24” {24”/20”}
9 Hand Release Push-Up
12 KB Single-Arm Overhead Lunges 70#/53# {53#/35#}
60' Sandbag Bear Hug Carry 150#/100# {100#/75#} – Each 6’ is one rep

Score is AMRAP reps completed. Tie-breaker is time to complete the Buy-In.

FLOW: At 3, 2, 1…Go! the athlete will begin their Double Unders/Single Unders. Once they complete their 200 jumps, they will put their rope down and begin the AMRAP of Burpee Box Overs, Hand Release Push-Ups, Lunges, and Sandbag Carry. Once the Athlete completes a round, they will begin again with Burpee Box Overs.

EVENT 2A – “Lift Heavy Sh!t”

In 6 minutes find a max load for Complex:

1 Deadlift
1 Hang Power Clean
1 Squat Clean

THEN (2B):
Max front squats in remaining time

Score 2A is Load of Complex

Score 2B is Total Front Squats Completed.

FLOW: The workout will start with an unloaded bar. At 3, 2, 1…Go! the athlete will load the bar with their first weight, including clips. They will then complete the complex of one (1) Deadlift into one (1) Hang Power Clean into one (1) Squat Clean. Once the athlete starts the complex, they may NOT let go of the bar. If they do, they will need to start the complex from the beginning again. Once they complete the complex at their desired weight, they will go directly into the Front Squats. You may not set the bar down between the complex and the Front Squats.
 

WOD 2B – “Lift Heavy Sh!t”

In 6 minutes find a max load for Complex (2A):

1 Deadlift
1 Hang Power Clean
1 Squat Clean

THEN (2B):
Max front squats in remaining time

Score 2A is Load of Complex

Score 2B is Total Front Squats Completed.

FLOW: The workout will start with an unloaded bar. At 3, 2, 1…Go! the athlete will load the bar with their first weight, including clips. They will then complete the complex of one (1) Deadlift into one (1) Hang Power Clean into one (1) Squat Clean. Once the athlete starts the complex, they may NOT let go of the bar. If they do, they will need to start the complex from the beginning again. Once they complete the complex at their desired weight, they will go directly into the Front Squats. You may not set the bar down between the complex and the Front Squats.
 

EVENT 3 – “Work Hard, Play Hard”

RX
21 Pull-Ups
21 Deadlifts 135#/95#
15 Chest-to-Bar
15 Hang Power Cleans
9 Bar Muscle-Ups
9 Shoulder-to-Overhead

Scaled
21 Ring Rows
21 Deadlifts 95#/65#
15 Pull-Ups
15 Hang Power Cleans
9 Chest-to-Bar Pull Ups
9 Shoulder-to-Overhead

8-minute time cap.
SCORE: Time. Add :01 for each rep not completed by time cap.

At 3, 2, 1…Go! the athlete will jump onto the bar and start their 21 PU/RR. Once they have completed those, they will complete the 21 Deadlifts, Then 15 Chest-to-Bar Pull-Ups/Pull-Ups, Then 15 Hang Power Cleans, Then 9 Bar Muscle-Ups/Chest-to-Bar Pull-Ups, and finally 9 Shoulder-to-Overhead.
 

WOD 4 – “Change Your Perspective”

In 10 min – Accumulate max calories on the Echo Bike

Every 2 minutes, starting at 0:00, complete:

RX - 3 Wall Walk + Wall-Facing HSPU

Scaled - 3 Wall Walks

Score is Total Calories

There will be 3 tape lines on the floor:
60” away from wall – Starting point and male tape line
54” away from wall – Female tape line
10” away from wall – wall walk and push-up line

The athlete will start behind the Start Line facing the wall. At 3, 2, 1…Go! the athlete will step forward, turn around and lay face-down on the floor with feet touching the wall and any part of both of the athlete’s hands, fingers OK, touching the appropriate tape line. They will then perform a wall walk until any part of both of the athlete’s hands, finger s OK, are touching the 10” tape line. If RX, they will then complete a wall-facing Handstand Push-Up before reversing their walk until any part of both of the athlete’s hands, fingers OK, touch the line they started from. If Scaled, they will then reverse their walk until any part of both of the athlete’s hands, fingers OK, touch the line they started from. After completing three walks, they will then get on the Echo bike for the rest of the two (2) minutes. Once the 2 minutes are up, they will return to the floor and start over.