3-25-20

Red Dirt CrossFit – CrossFit

Warm-up (No Measure)

2-3 Sets

15 Knuckle Drags

15 Glute Bridges

15 Air Squat

Static Holds x2

:20 Left Arm Overhead

:20 Right Arm Overhead

:20 Left Arm Front Squat Hold

:20 Right Arm Front Squat Hold

Three-Peat (Time)

3 Rounds For Time :

200m Run

20 Single Arm Hang Dumbbell Snatches

200m Run

20 Single Arm Dumbbell Power Cleans

200m Run

20 Single Arm Dumbbell Thrusters

*On all DB movements, alternate hands every 5 repetitions.

Three-Peat (Time)

3 Rounds For Time:

200m Run

20 Odd-Object to Overhead

200m Run

20 Odd-Object Step-Ups

200m Run

20 Odd-Object Thrusters

Dirty Thirty (Time)

30 Box jumps (24/20)

30 Chest-to-bar pull-ups

30 Kettlebell swings (53/35)

30 Front squats (115/80)

30 Toes-to-bar

30 Push-press (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14)

30 Burpees

30 Double-unders