3-20-20

Red Dirt CrossFit – CrossFit

Warm-up (No Measure)

3 Sets for quality:

5 DB Strict Press- light weight (Each Side) or Push-up Negative

10 Lateral Stair Steps(Each Side)

15 AbMat Sit-ups

20 Air Squats

Garage Fight (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

-Dumbbell Goblet Thrusters

-Single Dumbbell Power Cleans

-Hops over the Dumbbell

-Single Arm Push Presses

-Burpees

-Rest
For both versions keep a running tally for each round (total reps across the 5 movements)

On Single Arm Push Presses let’s switch arms every 5 reps

Garage Fight ( No Equipment) (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

Backpack Thrusters

Backpack Cleans

Hops over Backpack

Backpack Reverse Lunges

Burpees

Rest

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest