Workout: Saturday, Apr 20, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Don’t let the zombies get you.

We will be closed Easter Sunday.

Team Black Summer (8am)
Teams of 2:
AMRAP 10 min
30 Power Cleans 115/85#
90 Double Unders
30 Push Jerks 115/85#
90 Double Unders

Rest 2 min

AMRAP 10 min – Tag Team (complete one round while partner rests)
2 Rope Climbs
200m Run

Fitness:
Hang Power Cleans 95/65#
Push Jerk 95/65#
Single Unders 45 reps
Seated Rope Climbs or Rope Pulls @ 3x Blue/2x Blue
200m Run

Rx+ same as rx

Black Summer (9am)
In a 30 minute window complete:
3 Rounds:
15 Power Cleans 115/85#
45 Double Unders
15 Push Jerks 115/85#
45 Double Unders
Immediately into:
5,4,3,2,1
Rope Climbs
400m Run after each set
In the remaining time:
Establish 1RM Clean and Jerk

Fitness:
Hang Power Cleans 95/65#
Push Jerk 95/65#
Single Unders 45 reps
Seated Rope Climbs or Rope Pulls @ 3x Blue/2x Blue
200m Run

Rx+ same as rx