9-28-18

Red Dirt CrossFit – CrossFit

Twist and Shout (AMRAP – Rounds and Reps)

AMRAP 14:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders

Metcon (Weight)

Minutes 1-2-3: 3 Squat Cleans (64-67-70%)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (74-77-80%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Clean (84-86-88%)

Minutes 12-13-14: 1 Squat Clean (84-86-88%)

Front Squat

2×4 @ 76%

2×3 @ 81%

2×2 @ 86%