10-5-19

Red Dirt CrossFit – CrossFit

Adderall (3 Rounds for reps)

0-10 Minute:

1 Mile Run

Max Reps Clean and Jerk (135/95)

10-13 Minute:

Rest

13-20 Minute:

800 Meter Run

Max Reps Power Snatch (115/80)

20-23 Minute:

Rest

23-27 Minute:

400 Meter Run

Max Reps Thrusters (95/65)

Adderall (Fitness) (3 Rounds for reps)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run, Max Power Snatch (95/65)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run, Max Thrusters (75/55)

Metcon (Weight)

On the Minute x 10:

1 Split Jerk

Sets 1-3: 70-73-76% of 1RM Split Jerk

Sets 4-10: Build to Heavy Single