Workout: Saturday, Apr 6, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Comment below with an overused Anchorman joke

Free 30 minute mobility workshop this Sunday at 11am with coach Jesse!

Nutrition challenge kicks off this Monday! Details and sign up sheet on are on big whiteboard. Email caitlin@redwolfcrossfit.com if you have any questions.

Fallout (8am)
Teams of 2:
AMRAP 20 min
Row 500m (50m = 1 rep)
20 Front Squats 135/95# (from the rack)
*break up the row and front squats as needed

Fitness:
AMRAP 20 min
Row 500m (50m = 1 rep)
20 Goblet Squats (choose weight; perfect mechanics)

Rx+
AMRAP 20 min
Row 500m (50m = 1 rep)
20 Front Squats*

*Sets:
1) 135/95#
2) 155/105#
3) 185/125#
4) 205/145#
5) 225/155#
**bar taken from the floor

Strawberry Fields Forever (9am)
For time:
Run 400m
50 Toes Bar
50 KB Swings (Blue/Green)
Run 400m
50 Burpees
50 Hang Power Cleans 135/95#
50 Cal Row
Run 400m
50 KB Swings (Blue/Green)
50 Toes to Bar
Run 400m

Fitness:
Run 200m
30 Hanging Leg Raise
30 KB Swings (Green/White)
Run 200m
30 Burpees
30 Hang Power Cleans 95/65#
30 Cal Row
Run 200m
30 KB Swings (Green/White)
30 Hanging Leg Raise
Run 200m

Rx+: Same as Rx