Workout: Monday, May 20, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Don’t forget to log your workouts into SugarWOD for the attendance giveaway! This month we are giving away CBD Oil ($60 value) and Recovery Spray ($40 value) from WOD Recovery Rx! wodrecoveryrx.com/main-rx

Log 10+ workouts = 1 Entry
Log 15+ workouts = 2 Entries
Log 20+ workouts = 3 Entries

Murph Prep (30 minute cap)
For time:
Run 800m
Directly into:
3 Rounds:
25 Pull Ups
50 Push Ups
75 Air Squats
After the 3 rounds are complete:
Run 800m

Fitness:
For time:
Run 400m
Directly into:
3 Rounds:
15 Assisted Pull Ups (Ring Row or Jumping Pull Ups)
30 Assisted Push Ups
50 Air Squats
After the 3 rounds are complete:
Run 400m

Rx+ Wear 20/14# Vest