Workout: Saturday, Feb 23, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Sunday 10AM Class will be a the Open Workout from Friday 2/22. Come in dressed in your Red Wolf Shirt, complete the workout and earn 3 points for your team!

*Log in SugarWOD “+” in the notes of the workout if you dressed up and earn 2 points for your team!

Con Air (8am)
Teams of 2 (20 min time cap)
6 RFT:
30 Power Snatch 75/55#
20 Burpees
30 Overhead Squats 75/55#
20 Burpees

Fitness:
6 RFT:
30 KB Swings (choose weight; perfect mechanics)
20 Burpees
30 Goblet Squats (choose weight; perfect mechanics)
20 Burpees

Rx+
6 RFT:
30 Power Snatch 95/65#
20 Lateral Burpees over the Bar
30 Overhead Squats 95/65#
20 Lateral Burpees over the Bar

Squat Snatch 5×5 (9am)
20 min window to compete Squat Snatch for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Air Superiority (9am)
For time:
50/40 Calorie Assault Air Bike
30 Burpees
15 Squat Snatch 155/85#

Fitness:
40/30 Calorie Assault Air Bike
20 Burpees
15 Overhead, Front or Goblet Squats (choose weight; perfect mechanics)

Rx+
50 Calorie Air Assault Bike (M&W)
30 Bar Facing Burpees
15 Squat Snatch 155/105#