6-26-18

Red Dirt CrossFit – CrossFit

Captain Crunch (Fitness) (CFNE) (3 Rounds for calories)

AMRAP 4:

3 rounds:

12 Deadlifts (75/55)

9 Hang Power Cleans (75/55)

6 Push Jerks (75/55)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (115/80)

9 Hang Power Cleans (115/80)

6 Push Jerks (115/80)

Max Calorie Row in Time Remaining

Captain Crunch (CFNE) (Open) (3 Rounds for calories)

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

Metcon (Weight)

On the 2:00 x 6 Sets:

5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

Metcon (Distance)

10 Minutes of Handstand Walking Practice