2-18-19
Red Dirt CrossFit – CrossFit
Meatball (Time)
For Time:
75 Wallballs
35/25 Calorie Assault Bike
10 Rounds of “Strict Cindy”
For Time:
75 Wallballs
35/25 Calorie Assault Bike
10 Rounds of “Strict Cindy”
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)
12 – 9 – 6
Burpees over Bar
Thrusters (95/65)
5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)
AMRAP 4:
10 Cal Row
7 Deadlifts
7 Push-ups
Rest 4:00
AMRAP 4:
10 Cal Row
7 Deadlifts
7 Push-ups
Build to a Heavy Single
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
10 Push Jerks (165/110)
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
AMRAP 8:
10 Air Squats
10 Sit-ups
10 KBS
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles
Score is slowest round
Teams of 3
3 Rounds: (95/65)
30 Deadlifts
30 Hang Power Cleans
30 Push Jerks
150/100 Calorie Bike
2 Rounds: (135/95)
30 Deadlifts
30 Hang Power Cleans
30 Push Jerks
150/100 Calorie Bike
1 Rounds: (175/125)
30 Deadlifts
30 Hang Power Cleans
30 Push Jerks
150/100 Calorie Bike
30 Minute Cap
2W/1M-115 Cal Bike
2M/1W-135 Cal Bike
Row: 100/70
