6-25-18

Red Dirt CrossFit – CrossFit

Instep Inferno (Time)

4 Rounds:

400 Meter Run

50 Air Squats

Back Squat

On the Minute – 3 Back Squats

Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.

30 Muscle-Ups (Time)

30 muscle-ups for time

Metcon (No Measure)

Not For Time:

21-18-15-12-9

Calorie Assault Bike

GHD Sit-Ups