10-30-18

Red Dirt CrossFit – CrossFit

Hang Power Clean

Hangman (CFNE) (Time)

21 Hang Power Cleans (135/95), 21 Lateral Barbell Burpees, 100 Double-Unders

15 Hang Power Cleans (135/95), 15 Lateral Barbell Burpees, 75 Double-Unders

9 Hang Power Cleans (135/95), 9 Lateral Barbell Burpees, 50 Double-Unders

Metcon (2 Rounds for reps)

Part A – From the 0:00 – 5:00:

3 Strict CTB Pull-Ups + 5 Strict HSPU

Part B – From the 5:00 – 10:00:

5 Strict Ring Dips + 7 Feet Elevated Ring Rows

Metcon (AMRAP – Reps)

Ascending Ladder for 7:00:

10 Calorie Air Runner

1-2-3-4-5… DBall Cleans (150/100)

Metcon (Calories)

10 Rounds:

:45s Light, :15s Fast