3-24-20

Red Dirt CrossFit – CrossFit

Warm-up (No Measure)

EMOM 12

Minute 1: 30 Seconds Jump Rope

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: Step Back Lunges

Minute 4: Active Divebombers

Gravity (Time)

5 Rounds For Time:

80 Double Unders

40 Sit-ups

20 Push-ups

10 Reverse Burpees

Gravity (No Equipment Version) (Time)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-ups

20 Push-ups

10 Reverse Burpees

Trip Advisor (3 Rounds for reps)

AMRAP 5:

Buy-In: 45/30 Calorie Assault Bike

Into Max Rounds

9 Power Cleans (95/65)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/20 Calorie Assault Bike

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders