Workout: Saturday, Feb 9, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

8AM – Bird Boxes
Teams of 2 For Time:
Run 1 Mile (Both Partners)
then 16 rounds (alt. rounds “I go. You go.” Format):
5 Hang Power Cleans 135/95#
3 Prison Burpees
1 Rope Climb
then:
Row 2500/2000m

*Partner 1 does not have to wait for partner 2 to finish mile run to start first round. Partner 1 must wait for partner 2 to complete 14th round to start row.

RX+: 155/105#

9AM – Bird Box
For Time:
Run 1 Mile
then 5 Rounds:
8 Hang Power Clean 155/105#
6 Prison Burpees
2 Rope Climbs
then:
Row 2000/1500m

Fitness:
Run 600m or AB 1.5 mile
then 5 Rounds:
8 Front Squat – Choose Weight
6 Burpees
4 Assisted Rope Climb
then:
Row 1500/1000m

RX+
185/135#