4-24-18

Red Dirt CrossFit – CrossFit

Ring of Fire (Open) (AMRAP – Reps)

AMRAP 9:

1 Ring Muscle-ups

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatch (135/95)

3 Ring Muscle-ups

3 Squat Snatch (135/95)



Up by (1) rep until finish

Ring of Fire (Performance) (AMRAP – Reps)

AMRAP 9:

2 Pull-ups

2 Power Snatch (135/95)

4 Pull-ups

4 Power Snatch (135/95)

6 Pull-ups

6 Power Snatch (135/95)



Up by (2) reps until finish

Ring of Fire (Fitness) (AMRAP – Reps)

AMRAP 9:

2 Pull-ups

2 Power Snatch (75/55)

4 Pull-ups

4 Power Snatch (75/55)

6 Pull-ups

6 Power Snatch (75/55)



Up by (2) reps until finish

Squat Snatch

Metcon (Calories)

2 Rounds, Not for Score:

Minutes 0:00 – 5:00 – Light Pace

Minutes 5:00 – 8:00 – Moderate Pace

Minutes 8:00 – 10:00 – Fast Pace