9-18-19

Red Dirt CrossFit – CrossFit

Bar Crawl (Time)

Teams of 3:

AMRAP 7:

Bench Press

50 Bench Press (135/95#)

50 Bench Press (155/105#)

AMRAP Bench Press (185/135#)

Rest 3:00

AMRAP 7:

50 Front Squat (135/95#)

50 Front Squat (155/105#)

AMRAP Front Squat (185/135#)

Rest 3:00

AMRAP 7:

50 Deadlifts (185/135#)

50 Deadlifts (225/155#)

AMRAP Deadlifts (275/185#)

Metcon (3 Rounds for reps)

AFTER PARTY

3 Rounds:

2 Minute Window:

15/12 Calorie Row

10 Chest to Bar Pull-Ups

Max Wallballs (20/14)

Rest 30 Seconds Between Rounds