Workout: Saturday, Apr 27, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Game Night on Friday May 3rd at 5:30pm. Friends and Family are welcome. Feel free to bring a snack to share (not required). If you have any questions email caitlin@redwolfcrossfit.com

Sonar (8am)
Teams of 2:
AMRAP 20 min
10 Squat Cleans 135/95#
20 Handstand Push Ups
30 Pull Ups

Fitness:
AMRAP 20 min
10 Front Squats 95/65#
20 Push Ups or Pike HSPU
30 Assisted Pull Ups (Seated, Jumping, Ring Row)

Rx+
AMRAP 20 min
10 Squat Cleans 185/125#
20 Strict Handstand Push Ups
30 CTB Pull Ups

Front Squat 1×4 (Fitness Option for 9am)
In a 12 minute window build to a 4RM Front Squat

Clean Complex (9am)
In a 12 minute window build to a heavy complex:
Hang Clean + Clean

Sonar (9am)
AMRAP 15 min
5 Squat Cleans 155/105#
10 Handstand Push Ups
15 Pull Ups

Fitness:
AMRAP 15 min
5 Front Squats 95/65#
10 Push Ups or Pike HSPU
15 Ring Row

Rx+
AMRAP 15 min
5 Squat Cleans 205/145#
10 Strict Handstand Push Ups
15 CTB Pull Ups