10-29-18

Red Dirt CrossFit – CrossFit

Blitzen (Fitness) (CFNE) (Time)

“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (75/55)

Blitzen (Performance) (CFNE) (Time)

“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (95/65)

Blitzen (CFNE) (Time)

5 Rounds:

20 Calorie Row

10 Thrusters (115/80#)

Metcon (Weight)

Snatch Complex

5 Sets:

Power snatch + Overhead Squat + Snatch Balance+ Hang Snatch

Metcon (Weight)

Stamina Squating

Alternating on the minute x 12 (6 rounds)

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell load is 55% of 1RM Front Squat