7-21-18

Red Dirt CrossFit – CrossFit

Turtle Club (Fitness) (Time)

For Time:

21 Overhead Squats (75/55)

200 Meter Run

21 Thrusters (75/55)

200 Meter Run

15 Overhead Squats (75/55)

200 Meter Run

15 Thrusters (75/55)

200 Meter Run

9 Overhead Squats (75/55)

200 Meter Run

9 Thrusters (75/55)

200 Meter Run

Turtle Club (Open/Performance) (Time)

For Time:

21 Overhead Squats (95/65)

200 Meter Run

21 Thrusters (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

15 Thrusters (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run

9 Thrusters (95/65)

200 Meter Run

Metcon (Weight)

3 Overhead Squats

3 Thrusters

Both movements from the rack, and weights can be vary between

both movements as we build to a heavy triple at each.

Metcon (Time)

Turkish Get Up: Build to a Heavy 1 on Each Arm

Followed by…

21-18-15-12:

Kipping Handstand Push-ups

Toes to Bar