Saturday 11/21 & Sunday 11/22

**There will be no classes this weekend as we will be attending the CrossFit Olympic Weightlifting certification at CrossFit Oahu. However, everyone is encouraged to perform these WODs:

SATURDAY:
"Cindy"
AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Scaling options:
1. AMRAP in 20 minutes of:
3 pull-ups
6 push-ups
9 squats

-or-
AMRAP in 12 minutes of:
5 pull-ups
10 push-ups
15 squats

2. AMRAP in 12 minutes of:
1 pull-up
4 push-ups
7 squats


SUNDAY:
"Michael"
3 rounds for time:
Run 800 meters
50 back extensions (supermans)
50 sit-ups

Scaling options:
1.
3 rounds:
Run 800 meters
35 back extensions (supermans)
35 sit-ups

2.
3 rounds:
Run 800 meters
15 back extensions (supermans)
25 sit-ups

3.
3 rounds:
Run 400 meters
10 back extensions (supermans)
20 sit-ups

Post rounds/times and any scalings to comments.

See you all again on Tuesday!