3-23-20

Red Dirt CrossFit – CrossFit

Cairo (AMRAP – Reps)

Ascending Ladder for 15:00:

3 Strict Pull-Ups

3 Single Arm Dumbbell Squat Cleans

3 Dumbbell Facing Burpees

*Continue adding 3 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.
Rep count through round:

1 (3s) – 9

2 (6s) – 27

3 (9s) -54

4 (12s) – 90

5 (15s) – 135

6 (18s) – 189

7 (21s) – 252

someone check my maths

Cairo (No equipment version) (AMRAP – Reps)

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4’s, 6’s, 8’s…
Rep count through round:

1 (2s) – 6

2 (4s) – 18

3 (6s) – 36

4 (8s) – 60

5 (10s) – 90

6 (12s) – 126

7 (14s) – 168

8 ( 16s) – 216

9 (18s ) – 270

Simple Plan (Time)

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row
You can easily sub the Row with some SUMOs!

That is, Sumo Deadlift High Pull

Back Squat