5-1-18

Red Dirt CrossFit – CrossFit

Play Dead (Open) (AMRAP – Rounds and Reps)

AMRAP 5:

600m Run Buy-In

12 Deadlifts (185/135)

12 Barbell Burpees

Rest 5:00

AMRAP 5:

400m Run Buy-In

9 Deadlifts (225/155)

9 Barbell Burpees

Rest 5:00

AMRAP 5:

200m Run Buy-In

6 Deadlifts (275/185)

6 Barbell Burpees

Play Dead (Performance/Fitness) (3 Rounds for reps)

AMRAP 5:

600m Run Buy-In

12 Deadlifts (155/105)(135/95)

12 Barbell Burpees

Rest 5:00

AMRAP 5:

400m Run Buy-In

9 Deadlifts (185/135)(155/105)

9 Barbell Burpees

Rest 5:00

AMRAP 5:

200m Run Buy-In

6 Deadlifts (225/155)(185/105)

6 Barbell Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

3 Bar Muscle-Ups

5 Strict Handstand Push-ups

Metcon (Weight)

3 Giant Sets:

10 Barbell Good Mornings

Max Strict Ring Dips