12-4-18

Red Dirt CrossFit – CrossFit

Push Jerk

Build to a heavy

5-4-3-2-1

Start ~70%

Down Time (AMRAP – Reps)

AMRAP 7:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)



Climb by 3 Reps Until the Finish

Metcon (5 Rounds for reps)

Every 2:00 x 5 Rounds:

20/14 Calorie Row

Time remaining inside each 1:30 window, Max HSPU

*At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

Rounds 1+2+3 – Strict Handstand Pushups

Rounds 4+5 – Kipping Handstand Pushups