7-27-18

Red Dirt CrossFit – CrossFit

Cement Mixer (CFNE) (Time)

7 rounds, on the 3:00:

400 m run

12 Toes-to-bar

Metcon (Weight)

On the 2:00 x 6:

2 Tempo Front Squats

5 Second Negative, 2 Second Pause in bottom.

Sets 1-2 – 63%

Sets 3-4 – 66%

Sets 5-6 – 69%