10-8-19

Red Dirt CrossFit – CrossFit

Deadlift

Detention (Open) (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

Detention (Performance) (AMRAP – Rounds and Reps)

AMRAP 12:

6 Dumbbell Strict Press (50/35)

9 Deadlifts (225/155)

30 Double Unders

Detention (Fitness) (AMRAP – Rounds and Reps)

AMRAP 12:

6 Dumbbell Strict Press (35/25)

9 Deadlifts (155/105)

60 Single Unders

Metcon (No Measure)

20 Minute Recovery Effort Bike/Row/Run

On the 5:00, 10:00, and 15:00:

20 GHD Sit-ups

20 Hip Extensions