6-23-18

Red Dirt CrossFit – CrossFit

Wreck Yourself (Fitness) (Time)

Teams of 3

For Time:

600m Hill Run

6 Rope Climbs

20 Squat Cleans (95/65)

600m Hill Run

9 Rope Climbs

35 Squat Cleans (95/65)

600m Hill Run

12 Rope Climbs

50 Squat Cleans (95/65)

Wreck Yourself (Open/Performance) (Time)

Teams of 3

For Time:

600 Meter Hill Run

6 Rope Climbs

20 Squat Cleans (135/95)

600 Meter Hill Run

9 Rope Climbs

35 Squat Cleans (135/95)

600 Meter Hill Run

12 Rope Climbs

50 Squat Cleans (135/95)

Metcon (No Measure)

3 “Giant Sets”:

20 Weighted Sit-Ups

30 Glute Bridges

40 Banded Pull-Aparts

50 Reverse Hypers

Rest 2 minutes between sets.