Workout: Saturday, Jun 1, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Beatnik (8am Team Workout)
Teams of 2:
AMRAP 20 min
30 Cal Row
30 Handstand Push Ups
30 Wall Ball 20/14# to 10ft.

Fitness:
AMRAP 20 min
20 Cal Row
20 Push Ups or Pike HSPU
20 Wall Ball 10/8# to 9ft.

Rx+
AMRAP 20 min
30 Cal Row
30 Strict HSPU
30 Wall Ball 30/20# to 10ft.

Snatch Complex (9am)
17 minutes to build to a heavy Snatch Complex:
Snatch Pull x 3 reps + Low Hang Squat Snatch x 2 reps (start at below the knee)
*log 5 heaviest successful lifts

Flood Gate
AMRAP 12 min
3 Squat Snatch 135/95#
4 Strict Pull Ups
5 Handstand Push Ups

Fitness:
AMRAP 12 min
5 Front Squats 105/75#
5 Assisted Strict Pull Ups (Seated Pull Up or Ring Row)
5 Push Ups or Pike Handstand Push Ups

Rx+
AMRAP 12 min
2 Muscle Ups
3 Squat Snatch 185/135#
4 Strict Handstand Push Ups