Workout: Monday, Jul 8, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Squat Pause Snatch 5×3
17 minute window to complete Snatch Complex:
3 Rounds:
3 sec pause @ 1″ off the floor
3 sec pause @ knee
Squat Snatch from the knee
3 sec Pause Overhead Squat
*repeat for a total of 5 sets; rest 1-2 minutes b/t sets

Amanda.25
9-7-5-3-1
Ring Muscle Ups
Squat Snatch, 135 / 95 lb.

Fitness:
9-7-5-3-1
Strict or Assisted Pull Ups
Push Ups or Strict Dips
Hang Power Snatch, 95/65 lb.

Rx+ Same as Rx