12-21-18

Red Dirt CrossFit – CrossFit

Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

Metcon (Weight)

Jerk Primer

4 Sets of 3: Jerk Balance

4 Sets of 3: Tall Jerk

Followed by…

On the Minute x 10:

1 Push Jerk

1 Split Jerk

Metcon (No Measure)

3 “Giant Sets”:

8 Bench Press Repetitions

Max Strict Chest to Bar Pull-Ups

20 Weighted Sit-Ups

Rest 3:00 between rounds.