6-27-18

Red Dirt CrossFit – CrossFit

Heartbreak Kid (Fitness) (Time)

3 Rounds:

10 Front Squats (135/95)

20 Pull-Ups

100 Single Unders

Heartbreak Kid – Performance (Time)

3 Rounds:

10 Front Squats (155/105)

20 Chest-to-Bar Pull-ups

50 Double-unders

Heartbreak Kid – Open (Time)

3 RFT

10 Frt Sqts, 185/135-no rack

20 C2B Pull-ups

50 Double Unders

Front Squat

4 Reps @ 77%

1 Rep @ 82%

4 Reps @ 77%

1 Rep @ 87%

4 Reps @ 77%

1 Rep @ 92%

Rest as needed between sets.

Metcon (No Measure)

Not For Time:

50-40-30-20-10:

AbMat Sit-Ups

:20 Second L-Sit after each round