Red Stick CrossFit – CrossFit

Warm-up

Tabata #1 Warm up (No Measure)

Tabata 4 Rounds

– 20yd shuttle Runs

– Front Squats

– Push Press

– Jumping Pull-ups/Strict Pull-ups

Metcon

Metcon (AMRAP – Reps)

—–PARTNER WOD—–

10 Min Running Clock

• 50 Squat Cleans (135/95)

• 50 Pull-Ups

• 100 DU

• with remaining time max Cal Row

Rest 3 Minutes

8 Min Running Clock

• 50 Power Cleans (135/95)

• 50 Pull-ups

• 100 DU

• Max Cal Bike

Rest 3 Min

6 Min Running Clock

•50 Hang Power Cleans (135/95)

• 50 Pull-ups

• 100 DU

• Max Rep Burpees to 12″/8″ target
Score is total number of combined reps for each 10 Min Period

• REPS MAY BE BROKEN UP ANY WAY

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